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From pre-race preparation to during-event eating strategies, nutrition is crucial for marathon runners.
In this article we detail the food plan to follow to maximize your performance and optimize your recovery.
What to eat before the race?
15 days before the race
Here, the basic advice applies: maintain a varied and balanced diet, based on unprocessed products. Sleep and hydration are also important. Generally speaking, restful sleep is possible from 6 hours per night. As for hydration, aim for two liters of water per day.
That being said, there are some specificities specific to the marathon.
One week before the race
It is imperative for marathon runners to build up sufficient glycogen stores, so focus on foods rich in carbohydrates such as rice, pasta, potatoes, sweet potatoes, chickpeas, and dried beans.
Make sure to hydrate well throughout the day leading up to the race. Drinking throughout the day promotes this carbohydrate storage: 1 g of glycogen requires 3 g of water. A slight increase in your weight is therefore completely normal (sugar and water will be useful during the race).
Limit your fiber intake, especially raw vegetables and whole grains, the day before the race to avoid gastrointestinal issues during the event.
Otherwise, everyday foods are sufficient.
D-Day
Balanced breakfast: Eat a meal rich in complex carbohydrates, such as oatmeal or whole-wheat bread, which are easy to digest, to keep your glycogen stores intact. Add a source of lean protein, such as eggs or yogurt, for a prolonged energy release. Avoid foods high in fat, which can be difficult to digest. Eat no more than two hours before the race, especially if you have slow transit.
Light snacks: If you have several hours before the race, opt for light snacks that are high in carbohydrates, such as fresh fruit, energy bars or dried fruit. Avoid fatty or high-fiber foods, which can cause digestive upset during the race.
Discover our range of energy bars.
Nutritional strategies during the race
During your marathon, staying hydrated and maintaining electrolyte balance is essential to support your performance.
Staying hydrated with water and carbohydrate-rich sports drinks can help prevent dehydration and help maintain focus and energy. Sports drinks are especially important because they help replenish electrolytes lost through sweat, such as sodium and potassium.
Make sure to drink small sips regularly throughout the race (every km or so) to avoid imbalances and maintain your performance at the highest level.
Energy gels also provide a quick source of carbohydrates, provided they are accompanied by water (every 45 minutes or so). Dried fruit is a convenient alternative to replenish energy stores. However, it is important to avoid solid or high-fibre foods, as they can be difficult to digest during the intense effort of a marathon.
Post-marathon recovery
After crossing the finish line, the post-marathon recovery phase is crucial to promote muscle healing and restore energy levels. You can facilitate this process by consuming nutrient-dense foods that promote recovery and reduce fatigue.
Protein is essential for rebuilding damaged muscle tissue. Opt for lean protein sources such as chicken, fish, eggs or legumes. Complex carbohydrates such as whole grains, sweet potatoes or brown rice help replenish depleted glycogen stores. Foods rich in antioxidants, such as fresh fruits and vegetables, help reduce inflammation and speed recovery.
Also, make sure to hydrate yourself adequately with water and sports drinks to restore your body's fluid and electrolyte balance. Eating a balanced diet and taking care of your hydration will help you recover quickly and efficiently after your marathon.
Marathon supplements
Nutritional supplements provide marathon runners with essential support to optimize their performance and recovery. They can help maintain energy, reduce fatigue, and promote better muscle recovery. By incorporating the right supplements into their regimen, runners can improve their endurance, speed up their recovery, and maximize their chances of success during their races.
Some dietary supplements like Glycerol or Cluster Dextrin help you stay hydrated and have energy throughout the race. To learn more about dietary supplements for the marathon, find all our advice here .
