Running a marathon is a physical and mental challenge that requires meticulous preparation, and one of the most crucial aspects of this preparation is nutrition. Fuelling yourself properly before, during and after race day can significantly impact your performance and endurance.
But with the abundance of information out there, it can be difficult to know exactly how to fuel yourself for a marathon — this guide will provide you with essential information on pre-race preparation, race-day nutrition, and post-race recovery.
Creating a marathon nutrition plan
Marathon training is a journey that starts well before race day. To fuel your body for peak performance, create a personalised nutrition plan that aligns with your training intensity. This should focus on gradually increasing carbohydrate and protein intake to support energy levels and muscle repair.
During this time, you can also experiment with different pre-run meals, on-course fuels, and post-run recovery strategies to discover what works best for you. Pay attention to your body's signals and adjust your plan accordingly.
Our customised meal plans for runners are designed specifically to meet your nutritional needs throughout your marathon training.
What to eat before a marathon
In the days leading up to your race, it’s important to focus on getting in plenty of hearty, carbohydrate-dense meals. To go the distance and perform at its best, your body needs a steady supply of fuel. For runners, that fuel is carbohydrates. Your body breaks carbs down into glucose, which is stored in your liver and muscles as glycogen. During a marathon, your body taps into these glycogen reserves to keep you going.
We recommend increasing your carbohydrate intake to around 6 grams per kilogram of body weight in the race run-up. Loaded with 59 grams of carbs and 41 grams of protein, our Beef Ragu with Spinach & Parmesan makes the perfect dinner for that final meal the night before your marathon.
When it comes to your pre-race meal, timing is everything. Aim to eat a light, easily digestible meal 2-3 hours before the race to give your body time to digest. Avoid heavy, fatty, or fibre-rich foods that might upset your stomach. Instead, opt for a balanced meal of carbohydrates, protein, and healthy fats. Our Chocolate Hazelnut Overnight Oats make the perfect race day breakfast, packed with slow-release energy to ensure you avoid hitting that wall. Remember, hydration is key, so drink plenty of water in the hours leading up to the race.
What to eat during a marathon
Once the race begins, fueling your body is essential to maintain energy levels and prevent fatigue. Gels, chews, and sports drinks are great options for replenishing carbohydrate stores and electrolytes. For a quick energy boost on the run, consider carrying dates in your running vest. They're a convenient and natural way to boost your energy levels on the go.
Hydration is crucial during your marathon — stay on top of it by sipping regularly, even if you don't feel thirsty. We recommend aiming to consume around 150ml of fluid every 15-20 minutes. Lots of runners use hydration belts or packs to ensure they’re never caught short.
What to eat after a marathon
Crossing the finish line doesn’t mean your nutrition journey is over. Proper post-race recovery is crucial for replenishing your energy stores, repairing muscle damage, and preparing your body for future physical activity. Within 30-60 minutes of finishing the race, aim to have a snack that includes plenty of carbohydrates and protein. This will help replenish glycogen stores and aid in muscle repair. Additionally, you should continue sipping water throughout your recovery period to stay hydrated — lots of runners like to have electrolyte-rich drinks post-race to replenish any lost minerals.
While you may not feel hungry immediately after the race, it's important to eat a balanced meal within a few hours to replenish your energy stores. Once again, focus on carbohydrates and protein — we recommend our Fajita Chicken Wrap as a delicious meal packed with 31 grams of protein and 79 grams of carbs.
Cross the finish line with FuelHub
Smashing your PB on race day takes a combination of training, dedication, and proper nutrition. By following the tips we’ve outlined above you can create a personalised nutrition plan that fuels your body for optimal performance. Don’t fancy the hassle? Take a look at our nutritionist-approved meal plans designed specifically for runners, and fly across the finish line on race day.
