Marathon Training & 5 Power Foods For Race Day

Providing the right type of nutrients at the right time can make or break your performance and your energy.  Here are 5 foods I recommend incorporating into your race-day routine to help achieve the best performance!


Honey has been considered a power food by some researchers who are even declaring it an ergogenic aid. We know that honey has power benefits because of its wound healing ability. Some of the current science finds that honey maintains optimal blood sugar levels for two hours after a workout. Research also found honey to aid in muscle recuperation and glycogen restoration.


Quinoa is an amino acid rich seed (not actually a grain). Quinoa packs a punch in the protein world and contains 11 grams of protein in as little as a 1/2 cup. Quinoa is rich in magnesium, potassium, zinc, vitamin E, riboflavin and even a little iron. Quinoa has a good amount of lysine, which is essential for tissue growth and repair.


Steel Cut Oats

Steel cut oats contain a fiber known as beta-glucan, which is sometimes used as a medicine. Antioxidants, called avenanthramides, found in oats, protect against free radical damage. To make your breakfast more powerful add a little whey protein powder, pumpkin seeds and berries.


Pumpkin seeds are a stellar source of magnesium, which keeps energy and metabolism high. Just a 1/4 cup of pumpkin seeds contains nearly half the daily recommended amount of magnesium.


Cinnamon is considered a power food because of its anti-inflammatory componets. When it comes to a competition, cinnamon is considered a powerful antioxidant. When compared to other spices, some studies have shown that cinnamon actually prevented oxidative stress more effectively.

Marathon Training & 5 Power Foods For Race Day

By Chrissy Wellington-Garner, Licensed Dietician & Nutritionist at Canyon Ranch