Running a marathon is no small feat, and fueling your body properly is key to achieving your best performance. This guide will help you understand what to eat before, during, and after a marathon to keep your energy levels high and your body strong. From carbohydrate loading to post-race recovery, we’ll cover essential strategies to ensure you're ready for race day.
Understanding Fueling Strategies for Marathon Runners

The Importance of Proper Nutrition
Fueling for a marathon is all about providing your body with the right energy it needs to perform well. Proper nutrition can make or break your race day experience. It’s essential to understand that your body requires a mix of carbohydrates, proteins, and fats to sustain energy levels during long runs.
Common Fueling Mistakes to Avoid
Many runners make mistakes that can hinder their performance. Here are some common pitfalls:
Skipping meals before a run.
Not hydrating enough, especially in warmer weather.
Trying new foods on race day.
Tailoring Your Fueling Plan
Every runner is different, so it’s crucial to create a personalized fueling plan. Consider these factors:
Training intensity: Adjust your intake based on how hard you train.
Body weight: Your size can influence how much fuel you need.
Personal preferences: Choose foods that you enjoy and that sit well with your stomach.
By understanding these fueling strategies, you can enhance your performance and enjoy your marathon experience more fully. Whether you’re working with an online marathon training coach or following a self-made plan, make sure to prioritize your nutrition!
What to Eat in the Days Leading Up to a Marathon
Carbohydrate Loading Techniques
In the days before a marathon, carbohydrate loading is essential. This means increasing your intake of complex carbohydrates to ensure your glycogen stores are full. Aim for 7-10 grams of carbohydrates per kilogram of body weight daily, starting three days before the race. Good sources include:
Whole grains (like brown rice and quinoa)
Pasta
Sweet potatoes
Balancing Macronutrients
While carbs are crucial, don’t forget about protein and fats. Include:
Lean proteins (chicken, fish, tofu)
Healthy fats (avocado, nuts)This balance helps with muscle repair and overall energy. Avoid high-fiber foods right before the race to prevent digestive issues.
Sample Meal Plans
Here’s a simple meal plan for the days leading up to your marathon:
The Evening Before the Marathon: Key Nutritional Tips
Hydration Strategies
Staying hydrated is crucial the night before your marathon. Make sure to drink plenty of fluids, and consider adding electrolytes to your drinks. This helps prevent muscle cramps and keeps your body functioning well.
Ideal Dinner Choices
For dinner, focus on slow-burning carbohydrates. Here are some great options:
Brown rice
Whole-wheat pasta