Marathon Nutrition Guide
Proper nutrition plays a crucial role in your marathon training success. As your mileage increases, so do your nutritional needs. This guide will help you fuel properly before, during, and after your runs, as well as provide general nutrition principles for marathon training.
Nutrition Strategy Timeline
Your nutrition needs will change throughout your training cycle:
- Everyday Nutrition (Weeks 1-16): Supporting regular training
- Long Run Nutrition (Increasing with distance): Fueling and recovering from longer efforts
- Race Week Nutrition: Preparing your body for optimal performance
- Race Day Nutrition: Executing your fueling plan
Everyday Nutrition
Your daily diet should focus on quality, nutrient-dense foods that support your training. While caloric needs vary by individual, focus on these general principles:
| Nutrient | Recommendation | Purpose | Good Sources |
|---|---|---|---|
| Carbohydrates | 45-65% of daily calories | Primary fuel source for running | Whole grains, fruits, vegetables, beans, potatoes |
| Protein | 15-20% of daily calories (~1.2-1.6g per kg bodyweight) |
Muscle repair and recovery | Lean meats, fish, eggs, dairy, legumes, tofu |
| Fats | 20-35% of daily calories | Hormone production, vitamin absorption, long-duration energy | Avocados, nuts, seeds, olive oil, fatty fish |
| Hydration | ~3-4 liters per day (adjust based on activity and climate) |
All cellular functions, temperature regulation | Water, herbal tea, watery fruits and vegetables |
Sample Daily Meal Plan
- Breakfast: Oatmeal with berries, nuts, and Greek yogurt + coffee or tea
- Snack: Apple with 1-2 tbsp almond butter
- Lunch: Quinoa bowl with roasted vegetables, grilled chicken, and avocado
- Snack: Trail mix (nuts, dried fruit, dark chocolate)
- Dinner: Salmon with sweet potato and steamed broccoli
- Evening (if needed): Small glass of tart cherry juice or milk
Timing Matters
Try to eat something within 30-60 minutes after finishing your run to optimize recovery. This “recovery window” is when your muscles are most receptive to rebuilding glycogen stores and repairing muscle tissue.
Long Run Nutrition
As your long runs increase in duration, your fueling strategy becomes increasingly important. Here’s how to approach nutrition before, during, and after your long runs:
Before Your Long Run
- Timing: 1-3 hours before your run
- Content: Easily digestible carbohydrates with small amounts of protein and fat
- Hydration: 16-20oz of water or electrolyte drink in the 2 hours before running
- Example meals:
- Toast with banana and honey
- Oatmeal with small amount of nut butter
- Smoothie with fruit and small amount of protein
During Your Long Run
| Run Duration | Carbohydrate Needs | Fluid Needs | Examples |
|---|---|---|---|
| Less than 60 minutes | Not typically necessary | Water as needed | Water |
| 60-90 minutes | 30g carbs total | 3-6oz every 15-20 min | Sports drink, small banana |
| 90 minutes – 2.5 hours | 30-60g carbs per hour | 4-8oz every 15-20 min | Energy gel + sports drink, energy chews |
| Over 2.5 hours | 60-90g carbs per hour | 6-8oz every 15-20 min | Mix of gels, chews, sports drinks, and real food like bananas or dates |
Practice Makes Perfect
Use your long training runs to practice your race day nutrition strategy. Never try anything new on race day!
After Your Long Run
- Timing: Within 30-60 minutes post-run
- Content: 3:1 or 4:1 ratio of carbohydrates to protein (roughly 60-100g carbs, 15-25g protein)
- Hydration: 16-24oz of fluid for every pound lost during exercise
- Example recovery meals/snacks:
- Chocolate milk + banana
- Smoothie with fruit, yogurt, and protein powder
- Turkey and cheese sandwich with fruit
- Rice bowl with vegetables and protein source
Race Week Nutrition
The week leading up to your marathon requires special attention to nutrition to ensure your glycogen stores are maximized and you’re properly hydrated.
Carbohydrate Loading (3-4 days before race)
- Increase carbohydrate intake to 70-80% of total calories
- Focus on easily digestible carbs: rice, pasta, potatoes, bread
- Maintain adequate protein intake but reduce fat intake somewhat
- Stay well-hydrated throughout the week
Sample Carb-Loading Day (2 days before race)
- Breakfast: Large bowl of oatmeal with banana, honey, and a small amount of protein (e.g., Greek yogurt)
- Snack: Bagel with small amount of cream cheese + apple
- Lunch: Large serving of pasta with lean protein (e.g., chicken) and marinara sauce + bread
- Snack: Rice cakes with honey + sports drink
- Dinner: Baked potato, rice, lean protein (e.g., fish), and cooked carrots
- Evening: Bowl of cereal with milk
Day Before Race
- Continue high carbohydrate intake
- Avoid high-fiber, high-fat, and spicy foods that might cause GI distress
- Stay well-hydrated throughout the day, but taper off in the evening
- Eat dinner early (5-6pm) to allow for proper digestion before bedtime
Race Day Nutrition
Your race day nutrition plan should be well-rehearsed from your training. Here’s a reminder of best practices:
Pre-Race Meal (3-4 hours before start)
- Consume 1-4g of carbohydrate per kg of body weight
- Include a small amount of protein
- Keep fat and fiber low to moderate
- Example: Bagel with peanut butter and banana + sports drink
During the Race
- Follow your practiced fueling strategy from training
- Aim for 30-60g of carbohydrate per hour (60-90g for faster runners)
- Begin fueling early (30-45 minutes into race) and continue at regular intervals
- Consume fluids at every aid station or according to your practiced plan
Know the Course
Review the aid station locations and what will be provided. If you plan to use specific products, carry them with you.
Post-Race
- Begin with fluids to rehydrate
- Consume easy-to-digest carbohydrates as soon as tolerated
- Include protein within 1-2 hours for muscle repair
- Celebrate your achievement with a meal you enjoy!
Common Nutrition Challenges
GI Distress
- Prevention:
- Train your gut by practicing your nutrition strategy
- Avoid high-fiber, high-fat, spicy foods before long runs
- Stay properly hydrated
- Experiment with timing of pre-run meals
- Solutions:
- Try different forms of carbohydrate (gels, chews, liquids, solids)
- Consider lower-concentration carbohydrate sources
- Test various brands – some may work better for you than others
Bonking (Hitting the Wall)
- Prevention:
- Proper carb-loading before race
- Consistent fueling from early in the race
- Maintaining proper pace (not starting too fast)
- Solutions:
- Consume fast-acting carbohydrates
- Slow down temporarily to allow system to absorb nutrition
- Include salt/electrolytes if cramping is an issue
Personalize Your Plan
Everyone’s nutritional needs and preferences are different. Use these guidelines as a starting point, but pay attention to how your body responds and adjust accordingly. Consider consulting with a sports nutritionist for personalized advice, especially if you have specific dietary restrictions or concerns.