Running a marathon is as much about your mindset and training as it is about the fuel you give to your body. You can put in months of preparation but if you do not eat the right foods before and during the race your energy might run out before your legs do. Nutrition can make the difference between hitting the wall at mile 20 or finishing the race strong. There is a big difference between those 2 and in this article we will discuss a bit deeper about how you can improve your nutrition before and during the race.
Why marathon nutrition matters
When you run for hours your body primarily relies on an energy source called carbohydrates. You extract this from food, we will come back later on which foods you can consume the best. The problem is that your carbohydrate storage is limited. Once it is gone fatigue sets in, your performance drops and the ‘wall’ appears which is a big topic in the running world. That is why smart fueling is not only optimal, but it is also essential. Research from the American College of Sports Medicine shows that endurance athletes perform best when they top up glycogen stores before the race and maintain their levels during the race by consuming the right nutrition.
What to eat before the race the night before
Think of your pre race dinner as filling up the gas tank. You aim for a carb rich meal with low protein and low fat, and little of fiber. Fat and fiber slow digestion which you do not want before a long run. This can hurt your stomach and this will lead to a toilet visit.
Examples of good choices:
- A bowl of pasta with light tomato sauce and some grilled chicken
- Rice with small portion of lean fish
- A baked potato with a little bit of olive oil and veggies
Avoid anything too spicy or new things to your diet, just stick to what your stomach already trusts.
The morning of the race
Breakfast is about topping off glycogen levels and giving your body quick energy. Again here it is important that you focus on carbohydrates instead of protein and fats. Eat this meal about 2 to 3 hours before the start.
Ideal foods
- Oatmeal with banana and drizzle of honey
- Toast with jam and a small serving of peanut butter
- A bagel with a little bit of cream cheese
Keep it simple and easy to digest. Also if you like coffee, just take a regular portion since this may even give you a small performance boost according to sports nutrition studies.
Pre race snakcs
If there is more than an hour between breakfast and the race consider a small snack 30 – 60 minutes before starting like a banana and a sports bar. The key is to keep it light so your stomach is not working overtime once you started running.
What to eat during the marathon
Here is where many runners struggle, they do not know what they have to eat during the race. Your body has stored some energy from the meals before, but running a marathon will need 2 times more of that fuel. It just can not store enough energy by simply prepping with some food before, it is necessary to also consume while you are running. The general guideline is 30 to 60 grams of carbs per hour depending on your size and pace. Elite runners may even go higher.
Popular fueling choices:
- Energy gels
- Sports drinks
- Gummies
- Small pieces of bananas at aid stations
Hydration matters just as much. Drink small sips regularly rather than drinking large amounts of liquid. Sports drinks help replace sodium lost in sweat which reduces the risk of cramps.
Real life example
Shalane Flanagan is an Olympic marathoner and she once explained that she practiced her fueling strategy during long runs so race day felt automatic. She ate a carb heavy dinner, a simple breakfast and took gels every 5 miles. Practicing nutrition during training helps you figure out what your stomach can handle.
Common mistakes to avoid
- Skipping breakfast: When you skip your breakfast the chances are really high that you will be on low energy during the race and you energy level will crash.
- Trying new foods on the day of the race: Stick with what you practiced because nothing is more frustrating than that you have to cancel the race after 2 miles because your stomach hurts too much.
- Ignoring electrolytes: Carbs fuel your muscles but you need some sodium to keep your body balanced. If you skip this you might have a risk to get dehydrated during the race even when you are drinking enough water.
Expert insights
Sports dietitians often emphasize the ‘train the gut’ approach. Just like your legs, your digestive system also needs to learn to adapt to fueling during long runs. Practicing gels, drinks and snakcs in training reduces race day stomach problems. Studies from the Journal of Applied Physiology highlight that well trained runners who practice mid run fueling perform significantly better than those who do not.
Final thoughts
Nutrition is your secret to succes while running a marathon. Fueling smartly before and during the race can keep your energy steady and help you to finish strong. If you just run 10 miles there is no much preparation needed but when you exceed that limit you will notice that your body needs more energy than you think. Plan your meals, practice your fueling strategy and listen to your body. The marathon is not just about endurance but it is about managing your fuel and energy from the start to the finish.
If you are new to marathons start experimenting early. Use your long runs as dress rehearsals for race day. try out different pre run breakfast, different types of gel and try to hydrate on different times during the run. For every person there is a different eating pattern but the main goal is the same: You need to fuel your body enough to finish a long run.
Run smart, fuel wisely and you will not only finish your marathon, you will enjoy every step of it!
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