Blog - World's Marathon

Nutrition 101: What to Eat Before, During, and After a Marathon

Fueling your body the right way is critical to marathon success. The right foods and hydration plan can mean the difference between hitting your stride or hitting the dreaded "wall." Whether you're training, , or recovering, this guide will help you understand what to eat, when to eat, and why nutrition matters

Pre-Race Nutrition: What to Eat Before the Marathon

The meals and snacks you consume before the marathon lay the foundation for your performance. The focus should be on providing long-lasting energy without upsetting your stomach

Key Principles for Pre-Race Nutrition:

High Carbs, Low Fiber, Low Fat: Carbohydrates are your body’s preferred energy source during endurance activities.
Avoid New Foods: Stick to familiar meals to prevent stomach discomfort.

What to Eat the Night Before

Your pre-race dinner should be carb-heavy but light on fats and proteins to avoid digestion issues.

Best Options:

Whole-grain pasta with a simple tomato-based sauce and a lean protein (like grilled chicken).
Baked sweet potato with a sprinkle of salt and a side of steamed veggies.
Plain rice or quinoa with a small portion of lean protein (fish or tofu).

Runner Tip: Hydrate well the day before—but don’t overdo it. Drink water throughout the day, and avoid heavy, salty foods that could dehydrate you.

What to Eat on Race Day Morning

Timing and balance are key on race day. Eat a meal 2–3 hours before the race to allow time for digestion.

Top Breakfast Options:

Oatmeal with banana and a drizzle of honey: Slow-releasing carbs to keep energy levels steady.
Plain bagel with peanut butter and sliced banana: A classic combo that’s easy on the stomach.
Toast with jam or honey: Simple carbs for quick energy.

Snack Option (30–60 Minutes Before Start):

Half a banana
A small handful of raisins
An energy gel with a sip of water

During the Marathon: Fuel to Keep Moving

Your energy stores can deplete quickly during long runs. Consuming the right on-the-go nutrition will keep your body fueled and prevent fatigue.

Key Tips for Race Nutrition:

Carbs Are King: Aim for 30–60 grams of carbohydrates per hour (about 1 gel or 2 small energy chews every 45 minutes).
Hydration Is Essential: Sip water regularly and take electrolyte drinks to replace lost sodium.

Best Fuel Options During a Marathon

Energy Gels: Easy to consume and packed with carbs. Brands like GU, Clif, or SIS work well.

Energy Chews or Gummies: Portable and quick to digest.

Sports Drinks: Provides hydration, carbs, and electrolytes in one. Look for brands like Gatorade, Nun, or Tailwind.

Bananas or Energy Bars (for slower-paced runners): A natural and nutritious option.

Hydration Tip: Drink before you’re thirsty. Alternate between water and electrolyte drinks at hydration stations.

Infographic Suggestion: Visualize a food-and-drink timing chart (e.g., "Fuel at 5 km: 1 gel, 10 km: 2 chews + water").

Post-Race Recovery: What to Eat After a Marathon

The work isn’t over when you cross the finish line! Recovery nutrition is vital for muscle repair, replenishing glycogen (energy stores), and reducing soreness

Key Principles for Recovery Nutrition:

Carbs to Refuel: Replenish glycogen stores within 30 minutes of finishing.
Protein to Repair: Aim for 15–25 grams of protein to help muscle recovery.
Hydration to Rebalance: Replenish fluids and electrolytes lost through sweat.

Best Post-Race Foods

Chocolate Milk: A perfect mix of carbs and protein for recovery.
Greek Yogurt with Berries and Honey: Protein-packed with natural sugars for energy.
Grilled Chicken Wrap with Sweet Potato: A balanced meal with protein and carbs.
Smoothie with Banana, Protein Powder, and Spinach: Easy to digest and nutrient dense.

Hydration Tips: Stay Balanced Before, During, and After

Proper hydration ensures optimal performance and prevents dehydration or cramps.

Top Tips for Hydration:

Before the Race: Drink 500 ml of water 2–3 hours before the start.

During the Race: Sip small amounts of water every 15–20 minutes. Add electrolyte drinks if running over 60 minutes.

After the Race: Replenish lost fluids by drinking water and an electrolyte-rich drink (like coconut water).

Hydration Tip: Weigh yourself before and after a long run. For every pound lost, drink 500–750 ml of fluid to rehydrate.

Common Nutrition Mistakes to Avoid

Skipping Breakfast: Running on empty can lead to early fatigue. Always fuel up.

Trying New Foods on Race Day: Stick to what you’ve tested during training.

Over-Hydrating Before the Race: Too much water can cause bloating or electrolyte imbalances.

Ignoring Recovery Nutrition: Delaying your post-race meal can slow muscle repair.

Nutrition = Your Secret Weapon

Proper marathon nutrition is all about balance, timing, and listening to your body. By fueling smartly before, during, and after the race, you’ll not only perform better but recover faster too.