What to Eat Before a Marathon

Fueling your body properly before a marathon is crucial to ensure you have enough energy to perform your best. Your pre-race meals should focus on easily digestible carbohydrates, moderate protein, and low fat and fiber to avoid stomach discomfort during the race. Here’s a guide to help you choose the right foods:

1. The Day Before the Marathon

The day before, focus on “carb-loading,” which means increasing your intake of carbohydrates to maximize your glycogen stores—the primary fuel your muscles will use during the race.

• What to eat: Pasta, rice, potatoes, bread, oatmeal, or other carb-heavy options paired with lean protein like chicken or fish.

• What to avoid: High-fat, greasy, or overly spicy foods that could upset your stomach.

Stick to familiar foods and avoid experimenting with anything new that your body isn’t used to.

2. The Morning of the Marathon

Your pre-race breakfast should be eaten 2-3 hours before the start of the race to allow for digestion. This meal should also prioritize carbohydrates with a small amount of protein.

• Examples of good pre-race meals:

  • A bagel with peanut butter and a banana.

  • Oatmeal topped with honey or dried fruit.

  • Toast with a small amount of jam.

  • A smoothie made with fruit and yogurt.

• Hydration: Drink water or a sports drink with your meal, but don’t overdo it to avoid feeling bloated.

3. 30-60 Minutes Before the Race

As the race approaches, focus on quick-digesting carbs for a final energy boost.

• Examples:

  • A banana.

  • An energy gel or sports drink.

  • A small handful of pretzels or a low-fiber granola bar.

Avoid foods that are heavy, high in fiber, or dairy-based right before running, as they could cause digestive discomfort.

Key Tips:

• Stick to what works: During training, practice eating similar meals before long runs to find out what sits well with you.

• Don’t overeat: The goal is to feel fueled, not stuffed. Eating too much can leave you feeling sluggish or uncomfortable.

• Stay hydrated: Sip water or an electrolyte drink in the hours leading up to the race, but stop drinking about 30 minutes before the start to avoid unnecessary bathroom stops.

By planning your meals carefully, you’ll ensure your body has the energy and stamina it needs to tackle the marathon and cross that finish line strong!