What to Eat Before a Marathon: A Fueling Timeline

What you eat before a marathon has to help fuel you for 26.2 miles, which means building up adequate energy stores in the lead-up to the race. This guide breaks down what to eat before a marathon, starting from a week out through to the night before and morning of, with suggested meals and other fueling tips.

Marathon nutrition: more than one meal

Preparing for and running a marathon requires your muscles to store enough energy to help you run faster and longer. That means that what you eat leading up to a marathon is just as vital as your pre-marathon meal the night before. Spreading out your carb intake will help store fuel prior to the race, and you can also use marathon training as a chance to test what foods work best for you.

Understanding carb loading

The goal of carb loading before a marathon is maximizing glycogen stores, the body’s aerobic energy source. Glycogen can fuel efforts for roughly 1.5-2 hours before you tap into slower-burning fat reserves, so with a total duration of ~3-4 hours, a marathon will deplete glycogen. When carb loading, the American College of Sports Medicine recommends 4.5-5.4 grams of carbs per pound of bodyweight daily in the 36-48 hours before the race. Unlike when training for a half marathon, where stored glycogen could fuel the entire effort, marathons also call for simple-carb snacks during the race.

Your marathon nutrition timeline

Each of the following pre-marathon diet windows fulfills a different purpose, from building baseline glycogen early in the week to topping up stores right before the race.

What to eat the week before a marathon

What you eat the week before a marathon, or taper week, isn’t where carb loading begins in earnest, but you can include slightly more carbs at each meal (1.8-2.3 grams per pound of bodyweight) to keep energy up. First-time marathoners should use this week to lock in what to eat the day before and day of the marathon when it’s best to avoid unfamiliar foods. More experienced runners can use this time to fine-tune sodium and fiber intake based on prior events. Good week-of meals include:

• Grilled salmon with quinoa and roasted squash
• Greek yogurt with granola and mixed berries

What to eat 2-3 days before a marathon

Carb loading really begins 2-3 days out, so aim for the full 4.5-5.4 grams per pound from low-fiber sources. What you eat in the two days before a marathon should remain consistent for the night before the race as well, with no untested ingredients introduced. Some of the best-pre marathon meals are:

• Baked chicken breast with white rice and steamed carrots
• A turkey sandwich on white bread and some pretzels

What to eat the night before a marathon

When planning what to eat the night before a marathon, opt for something familiar to avoid unanticipated digestive issues. This pre-marathon dinner should feature simple carbohydrates and a small portion of lean protein. Try something like:

• A rice bowl with grilled chicken and steamed green beans
• A baked potato with a modest portion of turkey

Marathon breakfast

You should already know what to eat the morning of a marathon because it should be something that’s worked well in training. Aim for a meal with 0.5-1.8 grams of carbs per pound of bodyweight 2-3 hours before the start. The best meals before a marathon could include:

• A bagel with jam and banana
• White toast with honey and a small glass of orange juice

Simple-carbohydrate snacks (like an energy gel or gummy bears) can help keep up energy throughout the event, when you’ll need 60-90 grams per hour. Running gear like leggings with pockets or a belt bag are ideal for storing snacks.

Marathon food and nutrition tips

It’s best to stick to familiar foods when eating before a marathon to avoid gastrointestinal issues. You should also prioritize marathon hydration in your plan.

Test your marathon nutrition strategy in training

Just like you wouldn’t start a race with brand-new running shoes or attempt the Marathon du Mont-Blanc without your tried-and-tested trail running shoes, every race-day food should be tested on long training runs to ensure it sits well in your stomach and provides adequate energy. Use what you eat the week before a marathon to dial in your strategy so you know how many carbs to ingest to feel fueled but not overfull.

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Before the marathon: foods to avoid

High-fiber/raw vegetables, legumes, and whole grains can slow digestion and are best avoided for 24-48 hours before the race, along with fried dishes or creamy sauces. Alcohol, excess caffeine, and carbonated beverages all disrupt sleep and impact gut comfort.

Marathon training and race-day hydration

In the 2-4 hours before the start, your marathon hydration should include 2.5-5 fluid ounces for every 10 pounds of bodyweight (and more if it’s hot or you’re at higher altitude). Trail running gear like flasks and hydration vests can help optimize hydration on the course. Adding sodium or electrolytes to your water can also mitigate fatigue.

Marathon nutrition FAQ

Can I eat a banana before a marathon?

Yes, a banana is a great option for what to eat before a race, providing about 27 grams of fast-digesting carbs with almost no fat or fiber.

Can you run a marathon without gels?

Yes, you can run a marathon without gels, but you shouldn’t do it without any snacks. Look for other sources of carbs like bananas, dates, or sports drinks.

Is it okay to run a marathon on an empty stomach?

Running fasted works for short efforts, but you should eat before a marathon. What you eat the morning of a marathon affects your energy levels, so a pre-marathon breakfast and snacks during the event are the best way to avoid bonking in the second half.

What to eat before a marathon: lasting fuel for long efforts

What you eat before a marathon or before running in general is all about scaling consumption to effort. Marathon nutrition naturally calls for more fuel than a half marathon nutrition plan, just like eating for trail races should account for terrain and elevation. Proper marathon food includes plenty of carbs before and during the race, split into manageable windows. By timing intake out, sticking to foods you know, and hydrating properly, you can help set yourself up for success on race day.

Find training plans for more distances:

• 5K beginner training plan
• 10K training plan
• 15K run training plan
• 20K trail training plan
• 100K ultra training plan