Marathon Nutrition & Supplement Guide
Proper marathon training doesn’t stop at your running shoes. If you want to perform at your best on race day, your nutrition leading up to the marathon is just as important as your mileage. What you eat in the final days before your event can dramatically influence your energy, endurance, recovery, and mindset.
This guide breaks down exactly what to eat before a marathon, including a full race week meal plan, top supplements, and crucial foods to avoid.
Why Nutrition Matters in the Week Before a Marathon
The final 5–7 days before a race are when you prepare your body’s energy stores for the big effort. The focus is on:
Maximising glycogen stores through smart carb-loading
Staying hydrated with electrolytes
Supporting recovery and energy with effective supplements
Avoiding gut discomfort by cutting trigger foods
How to Fuel the Week Before a Marathon
5–7 Days Out: Balanced, Nutrient-Dense Meals
Start by eating well-rounded meals that include:
Complex carbohydrates: brown rice, oats, sweet potatoes
Lean proteins: chicken, fish, tofu
Healthy fats: olive oil, avocado, nut butters
Hydration: Increase water intake and start adding electrolytes
Sample Day:
Breakfast: Oats with banana, honey & almond butter
Lunch: Grilled chicken, quinoa, roasted vegetables & hummus
Dinner: Salmon, brown rice & steamed greens
Snacks: Greek yoghurt, energy bars, electrolyte drinks
2–3 Days Out: Time to Start Carb-Loading
Carb-loading boosts muscle glycogen stores, which delay fatigue and power you through the later miles of the race.
Shift your meals toward higher-carb, lower-fat, lower-fibre options. Think easy-to-digest and familiar.
Sample Meals:
Breakfast: Whole grain toast with jam & low-fat milk
Lunch: Pasta with tomato sauce & lean turkey
Dinner: White rice with grilled chicken or tofu
Snacks: Bananas, rice cakes, Puresport Electrolytes
What to Eat the Day Before and Morning of Your Marathon
Night Before the Race
Stick to simple, familiar foods that won’t upset your stomach.
Go-to meal: White pasta with olive oil or tomato-based sauce and grilled protein
Avoid: Heavy sauces, high-fibre veg, spicy foods, or anything new
Tip: Eat earlier in the evening so you’re not going to bed full
Morning of the Race
Aim to eat 2–3 hours before the start with a light, carb-rich breakfast.
Pre-Race Breakfast Ideas:
Bagel with peanut butter and banana
Porridge with honey and berries
Rice cakes with jam and a protein shake
Hydrate well, but don’t overdo it—sip on water or an electrolyte mix up to the start line.
Best Supplements to Take Before a Marathon
Smart supplementation can help top off your preparation and keep you sharp on race day.
Top Puresport Supplements for Marathon Runners:
✅ Electrolytes – Stay hydrated and prevent cramping
✅ Creatine Monohydrate – Supports muscle endurance and recovery, ideal during taper week
✅ Sleep Supplements – Calm nerves and support restful sleep the night before
Foods to Avoid Before a Marathon
Some foods are notorious for causing mid-race problems. Skip anything that could disrupt your gut, sleep, or hydration status.
Avoid These Foods:
High-fibre vegetables (broccoli, beans, cauliflower)
Heavy, greasy meals
Spicy or rich dishes
Alcohol
New or unfamiliar foods
Too much caffeine
Final Thoughts: Race Day Starts in the Kitchen
Fueling your body correctly in the week leading up to a marathon can make all the difference. From carb-loading to hydration and supplement support, every decision impacts your endurance, recovery, and mental focus.
By following this marathon nutrition guide and avoiding the common mistakes, you’ll arrive at the start line strong, confident, and ready to run your best race yet.