The way you fuel your body on the big day can make or break your performance, so here’s a guide on the food you should eat before and on marathon morning. From meals to snacks, we’ve got you covered
Running a marathon comes down to more than how many miles you’ve clocked into training – it’s also how you fuel your body on the big day and in the hours leading up to it.
The London Marathon is just around the corner, and whether it’s your first marathon or you’re chasing a personal best, what you eat before you reach the start line can seriously affect your performance. From topping up your glycogen stores to avoiding race-day stomach bugs, having a solid food plan for both the day before and the morning of the race is key. Here are some simple tips to ensure you fuel your body like a pro without overdoing it.
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Most people would assume what you eat on the day is all that matters, but your diet the day before might be even more important. This comes down to your glycogen stores, which help to control your blood sugar.
It starts before the sun rises
Carbohydrates will help pack your body with the energy needed to carry you through to the finish line, and the day before you need to prioritise them by carb loading. But that doesn’t mean eating as many carbs as you physically can. It means increasing the amount you eat – think regular-sized meals that are high in carbs but low in fibre, and paired with little protein and veg. The goal is to ensure you feel energised but not bloated. Remember, a carbohydrate intake of 7-12g per KG is recommended.
Race day breakfast is non-negotiable
Breakfast on race day isn’t something to skip – it’s essential. When you sleep, your body’s glycogen stores drop, and your first meal will help top them back up. You should eat two to four hours before the race to allow your body enough time to digest and absorb.
Like the day before, the focus is keeping your breakfast high in carbohydrates and low in fat, fibre, and protein – the perfect balance to avoid race day stomach troubles, while keeping your energy levels steady.
And make sure not to experiment and stick to foods that your body is used to – it certainly isn’t the day to try the new breakfast you found online!
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