A Woman’s Guide to Marathon Training, Fueling & Recovery

Key Takeaways

• Available evidence suggests female marathon runners maybe at risk of under-fueling during high-volume marathon training, making adequate energy intake an important consideration  for training and recovery.  

• The literature reviewed highlights that insufficient carbohydrate intake can reduce training quality, slow adaptation, increase fatigue and potentially raise injury risk.  

• Research reviewed identifies iron, calcium, vitamin D and folate as important nutrients for women runners, with needs that may vary based on factors including diet and life stage.  

• Available evidence suggests menstrual-cycle phase does not consistently impair exercise performance, although individual symptoms may influence training experiences.  

• The studies reviewed report that energy requirements generally increase during pregnancy by trimester, in addition to energy demands associated with running.  

• Evidence cited in the source material suggests that breastfeeding women may require approximately  400-500 additional calories per day, while lactating women may increase to roughly  112 oz (3.3 L) of total fluid daily before accounting for sweat losses.  

• The literature reviewed suggests that nutrition, sleep and recovery may warrant additional attention during perimenopause and menopause. Research discussed in the article indicates that approximately 1.8-2.0 g/kg/day of protein can help maintain muscle and support recovery.  

• Available evidence suggests women in perimenopause may still benefit from  carbohydrates intakes of 6-10 g/kg/day, consistent with marathon training recommendations.  

• Research reviewed suggests women can continue training through menstruation, pregnancy, postpartum and menopause, though nutrition, hydration, and recovery considerations may vary across these life stages. 

This article summarizes findings from published scientific research examining female athletes and women participating in sport and exercise. The information presented is intended to provide general educational context and does not represent individualized recommendations. Individual physiology, symptoms, training responses, health considerations, and nutrition needs vary considerably. This content should not be interpreted as medical, nutritional, or professional advice. 

The findings described in this article should be interpreted within the context of the populations, study designs, conditions, and limitations discussed in the underlying research. 

Training for a marathon - the 26.2-mile distance - asks a lot of any runner. For women of different ages, preparing for that distance can also mean navigating nutritional demands and physiological changes that shift across different stages of life. 

The research reviewed suggests several nutrition and recovery principles remain important across different life stages: include  adequate energy intake, help fuel with sufficient carbohydrate intake, pay attention to supporting recovery, and meeting key nutrient needs. But applying those principles can look different depending on whether you're managing menstrual symptoms, running during pregnancy, breastfeeding after childbirth or training through perimenopause and menopause.  

Taken together, the scientific research reviewed suggests that female marathon training may require different nutrition and recovery considerations across different life stages rather than a single approach that applies to everyone. 

Based on the research reviewed, the following are key nutrition, hydration and recovery considerations discussed in the literature for female marathon runners. 

How should women fuel for marathon training? 

Research reviewed consistently emphasizes adequate energy intake as an important component of supporting  training and recovery.  

When food intake doesn't provide enough energy to match the demands of training, the studies suggest the body may not have enough energy remaining to support recovery, hormone health and normal physiological functions. This is known as Low Energy Availability (LEA) according to the research, and female runners can be particularly at risk of inadequate energy intake during high-volume marathon training.  

Why Carbohydrates Matter for Marathon Training 

Too little carbohydrate can reduce training quality, slow adaptation, increase fatigue and potentially raise injury risk. Research reviewed indicates prioritizing carbohydrates may play an important part in supporting fueling needs during marathon training, performance, and recovery.  

Four nutrients research suggests women runners may want to watch 

The research reviewed highlights several micronutrients that may warrant particular attention among female marathon runners: 

• Iron: Women ages 19-50 typically need about 18 mg per day. Endurance athletes may require approximately 19-20 mg total to help offset exercise-related losses, while vegetarian or vegan athletes may require approximately 32 mg total. Menstrual blood loss, high training volume, lower calorie intake and plant-based diets can all contribute to a greater risk of low iron.  

• Calcium: Aim for 1,000 mg per day to help support bone health and musculoskeletal integrity.  

• Vitamin D: The daily goal is approximately 300-2,000 IU, with needs influenced by sun exposure. Along with calcium, vitamin D help support bone health and a reduced risk of bone stress injuries. 

• Folate: Research suggests aiming for about 400 mcg per day for nonpregnant women and 600 mcg during pregnancy. Folate helps support red blood cell production and oxygen delivery throughout the body. 

The studies reviewed consistently identify nutrition as an important component of a training plan when it comes to marathon preparation for female marathon runners. Consistently eating enough, prioritizing carbohydrates and meeting key micronutrient needs are all part of preparing the body to handle training. 

Should women change marathon training around their menstrual cycle? 

The research  reviewed suggests that a woman’s menstrual cycle phase doesn't consistently determine training or performance outcomes in terms of whether she'll have a great run or a difficult one. 

A systematic review and meta-analysis found that menstrual-cycle phase does not consistently impair exercise performance. Individual symptoms, however, can influence how training feels. 

Pay attention to symptoms, not just cycle phase 

Some women experience:  

• Cramps 

• Bloating 

• Changes in energy 

• Higher perceived effort 

• Changes in mood or motivation 

Others notice little or no effect.  

Because responses vary from person to person, the research reviewed suggests that tracking individual symptoms may be more useful than relying on a certain cycle phase alone.  

Research-informed symptom tracking for one to two months 

Rather than assuming a certain phase will affect your training, track: 

• Energy 

• Mood 

• Training effort 

• GI comfort 

• Cycle timing 

You're looking for patterns that help establish what's normal for you. 

The literature reviewed indicates that athletes experiencing more significant symptoms may benefit from placing additional emphasis on recovery, easy running, sleep, hydration and fueling. If symptoms are minimal, the research suggests many athletes can continue training according to their existing plans. 

The research reminds us that it's also worth remembering that effort can change even when pace doesn't. Pay attention to perceived exertion and heart rate, not just pace, for additional context on how your body is responding to training.  

The literature’s findings suggest that the goal isn't to let the calendar dictate training. It's to become better at recognizing and responding to your own patterns. 

How can marathon nutrition change during pregnancy and postpartum? 

Research reviewed indicates that some women may continue running during pregnancy. In one study of competitive long-distance runners, 70% continued running while pregnant.  

Energy needs can rise during pregnancy 

Additional daily energy needs typically increase by:  

• First trimester: 100-200 additional calories 

• Second trimester: 300-400 additional calories 

• Third trimester: 400-500 additional calories 

• Plus: Calories expended during running  

Pregnant runners generally need the same balance of carbohydrates, protein and fat as other marathon runners, adjusted for their higher total calorie needs as suggested in the research reviewed. 

Breastfeeding can change nutrition and hydration needs 

Research indicates that exercise does not negatively affect breast milk quality or quantity. Under-fueling, however, may negatively affect recovery and milk production.  

For women who are breastfeeding, the research reviewed suggests that they may require: 

• Energy: About 400-500 additional calories per day  

• Fluid: Roughly 112 oz (3.3 L) of total fluid per day, before accounting for sweat losses from running 

• Calcium: Consistently meet the recommended 1,000 mg per day 

Across the studies reviewed, energy intake, adequate hydration, and consistent recovery remain recurring themes - although needs may differ during pregnancy, postpartum and breastfeeding. 

What changes when women train through perimenopause and menopause? 

Changes in estrogen can contribute to slower recovery, reduced muscle strength and greater training variability.  

The literature reviewed suggests that nutrition, sleep and recovery may warrant additional attention during perimenopause and menopause.  

Three recurring themes identified in the literature 

• Protein: Research reviewed in the article suggests protein intakes of approximately 1.8-2.0 g/kg/day may help maintain muscle and support recovery. 

• Carbohydrates: Women in perimenopause may still benefit from carbohydrate intakes consistent with marathon training recommendations of 6-10 g/kg/day to help support performance and recovery. 

• Bone health: The literature reviewed continues to emphasize consistently meeting adequate daily calcium and vitamin D intake in support of bone health. 

The fundamentals don't disappear as the body changes. The goal is to apply them consistently while recognizing that recovery, strength and day-to-day training responses may feel different.  

What should every female marathon runner take from the research? 

A woman's marathon journey can span very different stages of life, but several priorities run through all of them. 

Across the research reviewed, several recurring themes emerge, including adequate energy intake, sufficient carbohydrate intake, attention to key nutrients such as iron, calcium, vitamin D and folate, consideration of individual symptoms and training responses, and the importance of hydration and recovery across different life stages.  

The research reviewed suggests that women may continue training through menstruation, pregnancy, postpartum and menopause, although nutrition, hydration and recovery needs may vary across these life stages.  

For women chasing the 26.2-mile marathon distance, understanding those needs can be another part of training intelligently. Your marathon plan tells you how far to run. Paying attention to fueling, nutrients, symptoms and recovery can help you support the body doing the running.