Ben is preparing for the Chicago marathon. He is putting in many hours of training to prepare physically. List three things he should be sure to include or increase in his diet and explain why each of those are an important addition for training

Ben must include in his diet:  

Vegetables and fruits (rich in vitamins and minerals)

Legumes, fish, and chicken (proteins)  

Whole grain cereals (carbohydrates and fibers)

Explanation:

Marathonists need to obtain all the required nutrients from the diet.  Nutrients can be classified into two principal classes:

a- macronutrients (i.e., carbohydrates, proteins, fats) that provide energy in the form of calories.  

b- micronutrients (i.e., vitamins and minerals) required to carry out all the cellular processes

Marathoners need proteins that are required for muscle gain and maintenance. Moreover, the carbohydrates provide energy to our body required during marathoners' exercise.

The vitamins and minerals are essential nutrients because all the tissues of the body contain small amounts of them, and they are required in proper amounts to improve athletic performance.