Why Protein Matters for Marathon Day
Training for a marathon is more than just hitting your mileage goals, it's a full-body commitment that includes consistent running, smart nutrition, mental resilience, and recovery. While carbohydrates often get the spotlight when it comes to endurance fueling, protein plays a critical role in helping you prepare, perform, and recover. Whether you’re lacing up for your first marathon or aiming for a personal best, building a well-rounded prep plan (that includes protein) can help you feel more confident on race day.
Fueling Your Miles
Carbs may power the pace, but protein is what helps your body handle the grind. For runners, especially those training for long-distance events, protein supports muscle recovery and helps prepare the body for repeated stress over time.
Here’s why protein belongs in every runner’s routine:
- Muscle Repair & Recovery: Every run causes small amounts of muscle breakdown. Getting enough protein supports the body’s natural process of rebuilding stronger fibers between sessions.
- Injury Support: Runners who meet their protein needs are more likely to recover well and stay consistent with training. While protein alone doesn’t prevent injury, it plays an important role in muscle maintenance.
- Immune System Support: Training intensely can take a toll on your immune system. Protein can help maintain normal immune function so you can keep showing up to your workouts feeling your best.
- Everyday Body Function: Protein supports behind-the-scenes processes that can keep you feeling steady and energized throughout your training cycle.
How Much Protein Do Runners Need?
If you’re logging serious miles, your protein needs are likely higher than the average person’s. While general guidelines suggest 0.36 grams per pound of body weight for sedentary adults, most endurance athletes do better in the range of 0.5 to 0.9 grams per pound per day.
That’s roughly 75-135 grams per day for a 150-pound runner, depending on training intensity and personal factors. If you feel unusually sore, hungry, or tired despite eating enough calories, you may want to evaluate your protein intake.
Timing Your Protein Intake
What’s the best time to eat protein? When you get your protein matters almost as much as how much. Instead of loading up all at once, aim to spread your protein throughout the day, with a solid source at each meal and smaller snacks in between.
After a run, the body is especially ready to use protein for muscle repair. Try to get a protein-rich snack or meal within 30 to 45 minutes post-workout, ideally something that also includes some carbs. This combination can support a smoother recovery and helps refuel tired muscles.
Simple Snacks That Work As Hard As You Do
Convenience and quality don’t have to be opposites – especially when you’ve got a training schedule to stick to. That’s where RXBAR Protein Bars come in.
Made with simple, recognizable ingredients like egg whites and nuts, RXBAR protein bars are a good source of protein with 10-12g per bar, including protein from egg whites which is an source of high-quality protein. Whether you’re heading into a long training session or recovering afterward, RXBAR Protein Bars help you feel prepared and satisfied with simple ingredients that work.
Plus they’re easy to throw in your gym bag or grab on the go, because fueling well shouldn’t be complicated.
Consistency Is Key: Your Training Plan
No matter how great your gear or how dialed in your nutrition is, consistency is the backbone of marathon prep. Most plans span 12 to 20 weeks, and it's ideal to already have a solid base of weekly running (around 20-30 miles) before starting.
The key elements include:
- Base Mileage: Most of your running should be at a comfortable, conversational pace. Build gradually and aim for a 10-20% increase in mileage each week.
- Long Runs: These build endurance and confidence. Increase distance slowly, and cap most runs at about three hours to avoid burnout.
- Speed Work: Intervals and tempo runs build strength and break up the monotony of steady-state running.
- Strength Training: Two short sessions per week can help support muscle maintenance and reduce injury risk.
- Rest & Recovery: Take at least one rest day each week. Listen to your body.
- Tapering: About 2-3 weeks before the race, start reducing your mileage to conserve energy. Maintain some intensity to stay sharp.
Training Your Mind: The Mental Side of Running
Endurance events aren’t just physical, they’re deeply mental. Building a practice around mindfulness or meditation can help you stay focused, calm, and resilient through long miles.
Mental strategies that support running success include:
- Slowing Thoughts: Mindful breathing or body scans can help you stay grounded when discomfort hits.
- Handling Setbacks: Training your brain to observe pain or frustration without reacting strongly can keep you moving forward.
- Visualizing Success: Picturing yourself running strong or powering through tough miles can build race-day confidence.
Whether it’s repeating a mantra or tuning into your breath, small mental practices can have a big payoff over 26.2 miles.
Other Marathon Prep Essentials
Here are a few more things you’ll want to nail down well before the start line:
- Hydration & Fueling: Know how your body responds to different hydration methods and energy sources. Aim for 30-60g of carbs per hour during the race. Practice this during training to avoid surprises.
- Test Everything Early: From shoes to snacks, what works in training is what you should use on race day. No last-minute switches.
- Race Morning Routine: Eat a familiar, carb-rich breakfast 2 to 4 hours before the race. Stay hydrated in the days leading up to the event and give yourself time to warm up.
- Post-Race Recovery: After finishing, hydrate, eat a protein- and carb-rich snack, and take at least a couple of weeks to fully rest and recharge.
- Medical Clearance: If you’re new to running, returning from a break, or managing a medical condition, check in with your doctor before beginning a training plan.
You’ve Got This
Marathon prep is about more than just running, it’s about supporting your body and mind along the way. By staying consistent, fueling smartly with simple ingredients, and practicing mental resilience, you’re setting yourself up for more than just a strong finish – you’re building habits that support your overall wellbeing.
And when it comes to refueling during the journey? Keep something simple, satisfying, and protein-containing like an RXBAR Protein Bar within reach. Because preparation doesn’t have to be complicated, it just has to be real.
