What to Eat Before Running a Marathon: In-depth Guide

Proper nutrition plays a pivotal role in preparing for a marathon or half-marathon, impacting not only your training effectiveness but also your race day performance. From fuelling your long runs to ensuring you’re adequately energised on race day, what you eat in the weeks and days leading up to the event can significantly affect your experience and results. Here’s a strategic approach to nutrition that covers the entire spectrum of your training plan, right up to the morning of the race.

Consistent, Balanced Nutrition

Focus on a balanced diet rich in carbohydrates, proteins, and fats to support your training demands. Carbohydrates are your primary fuel source for running, so incorporate whole grains, fruits, and vegetables into your meals. Protein aids in muscle repair and recovery, making lean meats, fish, legumes, and dairy important components of your diet. Healthy fats from sources like avocados, nuts, and olive oil are crucial for long-term energy and nutrient absorption.

Gradual Carbohydrate Loading

Start increasing your carbohydrate intake to maximise glycogen stores, your body’s energy reserves. This doesn’t mean overeating but rather shifting the balance of your meals to include a higher proportion of carbohydrates. Hydration is equally important during this week; aim to consistently drink water throughout the day to ensure you’re well-hydrated come race day.

Focus on Familiar Foods

Stick to foods that you know agree with your stomach to minimise the risk of digestive issues. Continue with your carbohydrate-rich diet, including meals like pasta with a simple sauce, rice dishes, or potato-based meals. Avoid overly spicy or fatty foods that might upset your stomach.

The Last Big Meal

Your dinner the night before the race should be relatively high in carbohydrates but not excessively large. Aim to eat early in the evening to give your body time to digest the meal fully. Good options include a moderate portion of pasta with a light sauce, chicken with rice, or a medium-sized pizza with minimal high-fat toppings. Drink water steadily throughout the day, but avoid excessive intake in the hours before bed to prevent disrupted sleep from frequent bathroom trips.

Light and Familiar Breakfast

Eat a light breakfast 2-3 hours before the start to top off your energy stores. This meal should be high in carbohydrates and low in fibre to minimise gastrointestinal discomfort. Examples include a bagel with a small amount of peanut butter, a bowl of oatmeal with banana, or a couple of energy bars that you’ve tested during training. Pair this with a small to moderate amount of water, black coffee, or a sports drink to ensure hydration without overloading your stomach.

Smash founders George and Peter usually go for a black coffee, banana, toast and sports drinks the morning of a race.

• Hydration: Maintain hydration levels in the week leading up to the race, focusing on water and electrolyte-balanced beverages.
• Test Meals: Use your long training runs to test out pre-run meals and find what works best for you, replicating these in the lead-up to the race.
• Avoid New Foods: The week of the race is not the time to experiment with new foods that might disrupt your digestive system.
• Listen to Your Body: Adjust portions and meal timing based on how your body responds, ensuring you feel comfortable and energised.

Nutrition in the days and weeks before a marathon is about more than just carb-loading. It’s a comprehensive approach that encompasses balanced meals to support training, strategic increases in carbohydrate intake, and careful meal planning to ensure you’re in the best possible condition on race day. By focussing on familiar, energy-rich foods and staying hydrated, you can set the stage for a successful and enjoyable race experience.