Nutrition plays a massive role in marathon training and race-day performance. The right fueling strategy can keep your energy steady, prevent fatigue, and speed up recovery. Whether you’re heading out for a short training run or tackling a long endurance session, knowing what to eat before, during, and after a run is crucial for marathon runners.
Pre-Run Nutrition: Fuel Up Without Feeling Heavy
Your pre-run meal sets the tone for your performance. The goal is to top off your glycogen stores without weighing yourself down.
✅ Best Practices:
- Have a snack 1–2 hours before your run.
- For early morning runs, grab something light like a banana and enjoy a full breakfast afterward.
- Keep your snack between 100–300 calories for runs up to 1 hour.
👉 Smart Pre-Run Snacks for Marathon Training:
- Banana with a spoon of peanut butter
- Slice of toast with honey
- Small energy bar
- Low-fat yogurt with fruit
During-Run Nutrition: Carbs Are Key
When you’re running, your muscles primarily rely on carbohydrates for energy. The longer and harder you run, the more important it is to replenish.
How Much to Eat While Running:
- Less than 45 minutes: No carbs needed.
- 45–75 minutes: Small sips of a sports drink or a carb mouth rinse can help.
- 60–150 minutes: Aim for 30–60 grams of carbs per hour using sports drinks, energy gels, or chews.
- 150 minutes or more (long runs or marathons): Increase intake to 60–90 grams of carbs per hour. Popular options include gels, chews, bananas, or carbohydrate-rich sports beverages.
👉 Pro Tip: Test different fueling options during training, not on race day. Every runner’s stomach responds differently.
Post-Run Nutrition: Recover Stronger
After a long run or marathon, your body needs fuel to repair muscles and restore glycogen levels. Recovery nutrition is just as important as pre-run fueling.
✅ Best Practices:
- Eat a small snack immediately if you’re hungry—something with carbs + protein. Example: chocolate milk or an energy bar.
- Within 2 hours post-run, have a balanced meal with plenty of carbohydrates and 20–30 grams of protein. This helps muscle recovery and reduces soreness.
👉 Great Post-Run Meals:
- Grilled chicken with rice and vegetables
- Salmon with sweet potato
- Whole grain pasta with lean meat or beans
- Smoothie with protein powder, banana, and oats