What to Eat Before a Marathon and on Race Day

The food consumed the day before and the breakfast before a marathon are key to reaching the finish line. Choosing an unbalanced, heavily seasoned, or fatty meal, or eating something unfamiliar or rushed, can hinder your performance. Dietitian Kim Lowry recommends that the pre-marathon meal consist of about 80% carbohydrates. Options include pasta with meat and tomato sauce or a burrito with rice, low-fiber vegetables, and lean protein. For dinner, a smaller portion of similar foods is advised.

“

The food you consume the day before and the breakfast prior to the marathon are the key to reaching the finish line, because if you choose an unbalanced dish, with a lot of seasoning and fat, eat something you are not used to, or have breakfast in a hurry, it will not allow you to win the marathon.

Consuming a significant portion of carbohydrates during the meal allows the body ample time to digest and store energy, which is essential for running without indigestion. During the marathon, the body relies on these stored energy reserves. Lowry suggests a breakfast of simple carbohydrates, those the body digests more easily, three to four hours before the competition. A slice of bread with peanut butter and banana slices offers carbohydrates and a small amount of protein beneficial for post-exertion muscle recovery.

“

Consuming a good portion of carbohydrates during the meal allows the body to have enough time to digest and store them as energy, which you will need to run without getting indigestion.

Foods high in fiber or fat take longer to digest and increase the risk of inflammation, heaviness, or gastrointestinal discomfort during the race. The Spanish Academy of Nutrition and Dietetics notes that in the first two hours after a marathon, consuming 1 to 1.4 grams of carbohydrates per kilogram of body weight per hour is recommended. Isotonic drinks are a good starting point, replenishing carbohydrates and electrolytes lost through sweat. Later, when solid food is appropriate, opt for carbohydrate-rich options like cereals, potatoes, and sweet potatoes, along with quality proteins such as dairy products to aid muscle fiber repair.

“

Each runner has different needs, so trying different foods during training is the best option.