Nutrition plays a vital role in marathon performance. What you eat before, during, and after your race can significantly impact your energy levels, endurance, and recovery. To help you perform your best and recover quickly, here’s a guide on marathon nutrition and the best foods to fuel your body before, during, and after the race.
The right nutrition before the race is essential to maximize your energy stores and ensure you’re ready for the long haul. Proper pre-race nutrition will help you avoid hitting the "wall" during the marathon and maintain steady energy throughout the course.
1-2 Days Before the Race: Carb Loading
In the days leading up to the marathon, focus on increasing your carbohydrate intake to build up glycogen stores in your muscles. Glycogen is the primary fuel your body uses during endurance events like marathons.
What to Eat:
Whole grains (pasta, rice, quinoa, oatmeal)
Starchy vegetables (sweet potatoes, corn)
Fruits (bananas, apples)
Low-fat dairy (yogurt, milk)
Hydration:
Make sure to stay well-hydrated in the days before the race. Drinking water and electrolyte-rich drinks will help maintain fluid balance in your body.
On the morning of the race, aim for a meal that’s high in carbs, moderate in protein, and low in fat and fiber to avoid gastrointestinal issues.
What to Eat 2-3 Hours Before the Race:
Oatmeal with a banana and a small handful of nuts
A bagel with peanut butter or almond butter
A smoothie made with fruit, yogurt, and a small scoop of protein powder
Toast with honey or jam
Hydration:
Drink 16-20 ounces of water or an electrolyte drink 2-3 hours before the race to ensure you’re hydrated.
Last-Minute Tips:
Avoid heavy or greasy foods on race morning, as they can make you feel sluggish.
Stick with familiar foods you’ve eaten during training to prevent any surprises on race day.
As you run, your body will use stored carbohydrates for fuel, but after a few hours, those stores will deplete. That’s why fueling during the race is key to preventing fatigue and maintaining performance.
Energy Gels, Chews, and Drinks
Most marathoners rely on energy gels, chews, or drinks that contain carbohydrates, electrolytes, and sometimes caffeine to maintain energy levels during the race.
When to Eat:
Plan to consume your first dose of fuel (gel or drink) around 30-45 minutes into the race. After that, aim to take in small amounts of fuel every 30-45 minutes throughout the marathon. Your goal is to maintain a steady supply of energy as you run.
What to Eat:
Energy gels (with 20-30g of carbs per packet)
Sports drinks with electrolytes and carbohydrates
Chews or energy bars with a similar carb content
Bananas or raisins (provided at water stations)
Hydration:
Stay hydrated during the race by drinking water and sports drinks available at aid stations. Take small sips regularly, especially in the first half of the race, to avoid dehydration.
How Much to Drink:
Drink around 4-6 ounces of fluid every 15-20 minutes. Make sure to balance water with electrolytes to replenish lost sodium and potassium.
Avoid Overhydrating:
While staying hydrated is important, too much water can lead to hyponatremia (low sodium levels), which can be dangerous. Balance water intake with electrolyte-rich fluids.
The first 30-60 minutes after finishing a marathon is crucial for recovery. Your muscles are depleted of glycogen, and your body needs nutrients to repair and restore.
Post-Race: Refuel and Rehydrate
After the race, your primary focus should be to replenish glycogen stores and repair muscle tissue. Aim to eat a meal or snack containing both carbohydrates and protein as soon as possible.
What to Eat:
A recovery drink or smoothie with protein and carbs (e.g., banana, protein powder, almond milk)
A sandwich with turkey or chicken and whole-grain bread
A rice bowl with vegetables and lean protein (chicken, tofu)
A bowl of oatmeal with milk and berries
Hydration After the Race:
Rehydrate with water and an electrolyte drink to replenish lost fluids and electrolytes. Continue to hydrate over the next several hours to restore fluid balance.
What to Drink:
Water
Coconut water (a natural source of electrolytes)
Sports drinks (to replace sodium, potassium, and other minerals)
The Importance of Protein for Recovery:
Protein is crucial for muscle recovery after a marathon. Aim for a ratio of 3:1 carbs to protein in your post-race meal or snack. This combination will help restore glycogen and repair muscle fibers that were broken down during the race.
What to Eat:
Lean meats (chicken, turkey, fish)
Plant-based proteins (tofu, legumes, lentils)
Low-fat dairy (milk, yogurt)
Eggs
Practice During Training:
Never try new foods or fueling strategies on race day. Use your long training runs to test different gels, chews, and drinks to see what works best for you.
Avoid New Foods Before Race Day:
Stick to your usual meals in the days leading up to the marathon. Introducing new foods can upset your stomach or cause unexpected reactions during the race.
Electrolytes Matter:
Sodium, potassium, and magnesium are key electrolytes that help maintain fluid balance and prevent cramping. Make sure you’re replacing these throughout your race, either through sports drinks or electrolyte supplements.
Proper nutrition before, during, and after the marathon is essential to your performance and recovery. By focusing on carbohydrate loading before the race, fueling regularly during the race, and replenishing with a balanced post-race meal, you'll have the energy and stamina needed to cross the finish line strong and recover quickly. Make sure to practice your nutrition strategies during your training runs to find out what works best for you.
Good luck with your marathon, and remember, what you fuel your body with is just as important as how you train!
Happy running!