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Preparing for a marathon is more than just logging miles — you must also fuel your body to perform at its best. The week leading up to the race is crucial for optimizing your energy stores and ensuring you feel strong on race day. What you put in your body can significantly impact your endurance and recovery. Here’s a guide to help you decide what to eat before a marathon race so you can feel your best. 

The Week of the Race

Preparing for a marathon is a significant commitment, and your nutrition in the week leading up to your race can enhance your performance and overall experience. Correctly choosing what to eat before a marathon race, ensures you’re energized, hydrated and ready to take on the challenge.

In the final week before a marathon, you should focus on maintaining a balanced diet rich in carbohydrates, proteins and healthy fats. Carbohydrates are especially important as they provide the primary fuel for endurance sports, which is why it’s popular to carb load in the days leading up to the race. Think of it as filling up your energy tank, ensuring your muscles have plenty of glycogen stored and are ready to go. 

As race day approaches, particularly in the last three days, it’s common to focus on carb-loading. This doesn’t mean eating piles of pasta at every meal but rather slightly increasing your carbohydrate intake while maintaining a balanced diet. This strategy maximizes glycogen stores without overloading your digestive system. Here are some common carbo-loading examples:

• Three days before: Begin to increase your carb intake. For example, if you usually eat a cup of rice at dinnertime, consider eating a cup and a half. Keep protein and fat intake the same as you normally would.
• Two days before: Continue to focus on carbohydrates without overdoing it. Incorporate snacks like bananas, oatmeal and toast. Keep hydrating, but don’t drink excessively.

The Day Before

The day before your marathon race is all about preparation and maintaining a balance between fueling up and not overloading your system. Your meals should be simple, familiar and easy to digest. Focus on carbs to maximize glycogen stores in your muscles. Stick to foods you know sit well with you, avoiding anything too rich, spicy, or high in fiber to prevent any digestive issues. 

On the night before, aim for a dinner rich in carbs, moderate in protein and low in fat. Some good options include pasta with a light marinara sauce, rice with lean chicken or a sweet potato with a small amount of lean protein, like tofu or turkey. Keep your portions reasonable — the goal is to feel satisfied but not overly full. It’s essential to stay hydrated throughout the day, but avoid drinking large quantities of water right before bed to prevent having to get up during the night.

The Morning Of

On the morning of the marathon, starting your day with a balanced, easily digestible breakfast is crucial. Aim to eat around 2-4 hours before your race starts, giving your body enough time to digest and convert the food into energy. Your meal should be rich in carbs to top up your glycogen stores, moderate in protein and low in fat and fiber to avoid any digestive discomfort during the race. 

Options like a banana with peanut butter, a bagel with nut butter and honey or a bowl of oatmeal with banana and nut butter are the most popular choices. These foods provide sustained energy without being too heavy on your stomach. 

As you approach the start line, continue to hydrate by sipping on water or a sports drink. However, be mindful not to over-hydrate, which can lead to discomfort or frequent bathroom trips. If you usually have coffee in the morning, it’s OK to stick with your routine, but moderation is key to avoid dehydration. 

It can also be beneficial to have a gel or small snack around 30 minutes before to top up your energy levels. Remember, the goal is to feel energized but not bloated or uncomfortable. Keep things familiar and simple, avoiding any new foods or supplements that may disrupt your race. 

During the Race

Remember the golden rule — nothing new on race day. If you haven’t tested a gel or bar in one of your training runs, definitely don’t try it on race day. During the marathon, keeping your energy levels up and staying hydrated is the key to sustaining your performance and finishing strong. As you run, your body will deplete its glycogen stores, so it’s essential to refuel periodically.  

Typically, experts recommend consuming 40-60 grams of carbohydrates per hour, depending on your weight and intensity level. You can replenish your glycogen stores through energy gels, chews, bars or sports drinks designed specifically for endurance sports. These options are easy to carry and quickly digestible, providing a quick energy boost without the need for heavy or bulky foods. 

Post Race

After completing a marathon, your body requires proper care to recover from the physical demands of the race. Your top priority should be rehydration as you’ll likely be very dehydrated, especially if you’re racing a summer marathon. Even if you stay on top of hydration during the run, it’s crucial to replenish lost fluids and electrolytes. Drinking water along with an electrolyte drink can restore the body’s balance. 

This is also the perfect time to eat a small, easily digestible snack that includes both carbohydrates and protein, such as a banana with a protein shake or a handful of nuts with dried fruit. This snack replenishes glycogen stores to kick-start muscle repair.

In the hours following the race, focus on eating a balanced meal with a good mix of protein, carbs and healthy fats. Some post-race meal ideas include:

• Grilled chicken with quinoa and vegetables
• Salad with salmon and avocado 
• Turkey and veggie wrap
• Stir-fried tofu with brown rice and broccoli
• Beef stir-fry with rice and peppers
• Whole-grain pasta with marinara  sauce and lean ground turkey
• Egg and vegetable omelet with whole-grain toast

These meals continue the recovery process, repairing muscle tissue and restoring energy levels. Additionally, continue to sip on water throughout the day, as your body will be in recovery mode and may need more fluids than usual. Rest is equally important — allow your body enough time to recuperate by avoiding strenuous activities and prioritizing sleep. 

What You Eat Before a Marathon Race Matters 

Your nutrition strategy is pivotal in your marathon journey, influencing everything from your energy levels to your recovery process. By thoughtfully planning your meals in the days leading up to the race and focusing on balanced, nutrient-dense foods, you can boost your performance and make the marathon more enjoyable. Remember, every runner’s body is different, so use these guidelines as a starting point and tailor them to suit your needs.