Health
Marathon Nutrition: Your Guide to Strong Finishes
Health Points
- Carb-loading before a marathon boosts energy and performance.
- Smart hydration and familiar, low-fiber foods reduce stomach upset.
- Post-race meals with carbs, protein, and fluids speed recovery.
Marathon nutrition plays a key role in how you feel from start to finish, whether you’re a first-timer or seasoned runner. Planning your meals before, during, and after the race supports both stamina and smooth recovery.
The week before race day, focus on increasing carbohydrates to about 70–80% of your calories. This strategy helps store extra glycogen in your muscles, which gives you energy for those critical marathon miles.
Fuel up with easy-to-digest, low-fiber foods like pasta, rice, and potatoes, while keeping protein and fat moderate. Snack on simple carbs—think pretzels, granola bars, or applesauce—for extra reserves that are gentle on your stomach.
Hydration is vital, so drink water steadily in the days leading up to the event. If you’re traveling, pack an empty bottle to fill after security and sip throughout your journey and upon arrival.
Your pre-race dinner should be something familiar and mild, such as white rice with grilled chicken or classic pasta with olive oil, avoiding high-fiber ingredients and rich, spicy flavors to sidestep digestive issues.
On the morning of the marathon, eat breakfast two to three hours before the race start, focusing on carbs with a touch of protein and fat. A bagel with jam, oatmeal with banana and honey, or toaster waffles with syrup are popular runner choices. Stick to what you’ve eaten before to avoid surprises.
“Pairing breakfast with a small sip of water or a sports drink can help keep you hydrated without feeling overly full.”
If your start is much later than your wake-up time, split breakfast into two smaller, familiar meals—one at home, one while waiting to run. Bring a disposable bottle to stay hydrated in the corrals.
If nerves curb your appetite race morning, smaller, more frequent bites work fine.
During your marathon, quick-digesting carbs are key once you pass 60–90 minutes of activity. Most runners aim for 30–60 grams of carbohydrates per hour using energy gels, chews, or sports drinks.
Training with these fueling options during your long runs helps you learn what works for your body. Many find that a gel every 30–40 minutes with water delivers steady energy. Some runners prefer real foods like bananas or pretzels, but always test these during training first.
In the day or two before your marathon, skip high-fiber, very fatty, and spicy foods—like beans, fried foods, and broccoli—which can bother your digestion. Limit alcohol and excess caffeine, as they may dehydrate or unsettle you.
Save your best performance by sticking to easy, familiar carbs that your system handles well.
After finishing the race, aim to eat within an hour. A recovery meal with carbohydrates, protein, and fluids will jumpstart muscle repair and replenish your energy. Even a banana or a handful of pretzels counts if a larger meal isn’t appealing right away.
Embrace smart fueling before, during, and after your run to celebrate your marathon accomplishment feeling strong and well-nourished.