How to Fuel for a Marathon

What to Eat Before, During, and After Your Next Marathon

Training for a marathon is a major commitment so if you’re planning on completing one, you’ve likely put a great deal of effort into getting ready for the big day. Increasing your mileage, planning race-day logistics and making sure you’re equipped with the right footwear are all important parts of your preparation. With so much to consider, it can be easy to overlook the smaller, yet equally important things like nutrition. How and what you eat before, during and after your race can play a huge role in your success in the event.

During long races, our bodies rely on both stored energy and what we consume during a race for fuel. Generally, we do not have enough readily available fuel stored in our bodies to get us through a marathon, so it is essential to provide additional energy throughout the race in order to optimise performance.

When planning your nutrition in the lead up to the race, the most important thing to keep in mind is that significant dietary changes should always be avoided immediately before an event. You do not want to be experimenting with new foods during this time. Use these guidelines as a way to refine your current diet and ensure that you are as prepared as possible.

The Week Before the Marathon

The week before your marathon is a critical time to focus on eating a healthy and consistent diet. This is essential for your immune system as well as your energy levels. You should start fuelling at least a week before your race to avoid energy deficits.

Also read: What to Eat Before a Race

Focus on eating enough fruits, vegetables, and whole grains.
Keep your immune system boosted.
Stick to regular meal and snack times.
Don't skip meals.
Increase your carbohydrates a few days out from the race, but don't stuff yourself or rely on processed foods.

The Day Before the Marathon

On the day before your event, make sure your digestive system is ready to take on the upcoming race. Now is the time to stick to easily digestible foods and avoid anything that might irritate your stomach. This is also the time to focus on hydrating your body in anticipation of the race.

Stay away from foods you know will cause stomach irritation.
Drink fluids frequently.
Pack familiar, non-perishable food items if you're on the road.
Go light on caffeine.
Avoid gassy foods. Foods like broccoli, cauliflower, cabbage, beans and apples can cause digestive distress for some runners.

The Day of the Race

The day has arrived! You may be feeling the nerves but try not to let this take priority over your stomach, this is not the time to skip a meal. Ensure you eat a nutritious, easily digestible breakfast and continue fuelling your body right up until the race.

Individual hydration and fuelling guidelines will vary, as these are based on individual sweat rate, level of fitness and body weight. Race day is not the time to try anything that you have not practiced in training.

Try to eat 2 to 4 hours before the race.
Choose foods high in carbs, low in fat and protein, and not too high in fibre.
Consume an energy hydration drink 2 hours before and again 15 minutes before the race starts.
Avoid rich, heavy, or fatty foods.
Eat easily digestible foods.

During the Race

Consuming an adequate amount of carbohydrates during the race will help you go the distance physically and also give your brain the fuel it needs to think clearly and keep you on a positive track during the race.

Eat and drink early and often.
Maintain a regular schedule with eating and drinking. For example, drink every 15 minutes and eat every 35 to 45 minutes.
Don't wait until you feel hungry or thirsty to eat or drink.
Drink 150 to 240ml of water or energy drink every 15 minutes.
Consume 1 to 2 gels or chew packets every hour (the exact amount you need to consume will depend on your body weight).
Consider using electrolyte tablets if you will be racing in the heat.

After the Race

The food you eat after a marathon can be equally as important as what you eat before. Ensuring proper nutrition for recovery will help you perform even better during your next workout or race.

Immediately after the race, eat high-carbohydrate foods to replenish muscle glycogen stores.
Drink plenty of water and avoid drinking alcohol until fully rehydrated.
Use recovery shakes or eat high-protein meals to assist muscle repair.
Replace electrolytes by having hydration drinks or nutritious whole foods.

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