Gluten-free marathon meal plan – Sunday

Check out the London Marathon's training and meal plans. Want to run the 2026 TCS London Marathon? Head to the TCS London Marathon website to find out everything you need to know about the ballot.

Sunday training:

Gentle stretching

Sunday nutrition:

The big day is here. Breakfast provides the final opportunity to top up fuel stores ahead of the race.

The most important thing is to stick to your plan here, selecting a breakfast you have eaten before and are comfortable with. If you are travelling for the race, remember to plan ahead and choose an option that will be available in the hotel – or take it with you.

Often the biggest mistake is trying to eat too much the day before and feeling uncomfortable on the morning of the race. Remember your increased carbohydrate intake over the last few days will have been stored as fuel, so you will be ready to race.

Post-race, the priority is to refuel. A drink is a great option to provide some carbohydrate, water and protein too, which will kick-start the repair process. This is then followed up with the meals, which can also be a treat to share with friends and family who have supported you.

Breakfast
Apricot & hazelnut muesli

Remember, it's important not to have a new breakfast on race day. Make a batch of this muesli and test it while training, then enjoy it again on race day with milk and berries.

Snack (during the race)

Water and easily digested carbohydrates from gluten-free sports drinks, gels or jellied sweets are best – aim for something each hour. Check out our review of the best running gels.

Post-race recovery snack (within 30 mins)
Avocado strawberry smoothie

This smoothie is high in natural fats and sugar – ideal if you need some fuel after intense exercise.

Post-race recovery meal/Lunch
Prawn & avocado wrap

Use a gluten-free tortilla for this healthy lunch. Depending on what time you finish, you might need to pack this up to go.

Dinner
Thai green chicken curry

Nothing quite hits the spot like dinner after a big race. Load up on carbs and get some protein in too, with this nourishing Thai-style curry.

Evening snack (optional)
Double chocolate squares

These double chocolate brownie squares use less sugar and yogurt instead of butter for a moreish, but healthy treat. Use gluten-free flour and baking powder.

Don't need to eat a gluten-free diet? Try our basic, vegetarian and vegan marathon meal plans.

Don't forget to check out the week-long gluten-free marathon meal plan.

Paula Radcliffe's top diet tip if you're training for a marathon

"Consume plenty of protein as well as carbs," says Paula. "You're going to need to tweak your diet and pay more attention to carbohydrate and protein because you're building muscle and breaking it down. People always think about the carbs and don't think so much about the protein side of it." See all of Paula's tips for success.

How to stay hydrated on a run

Want to know why your body needs to be hydrated during a long run or marathon, how often you should drink, which drinks to enjoy and if you should be taking electrolytes? Read our expert guide on staying hydrated on your run. Your hydration strategy should replace any water and electrolytes that have been lost through sweat. Make sure you start your race or long run fully hydrated – drinking approximately 500ml of fluid two hours before allows any excess to be passed as urine before you start.

How does Mo Farah stay hydrated on a run?

"Water obviously is the most natural thing you can have, but it leaves your body too quickly, and there are isotonic drinks that are better for you."

Like fluid, electrolytes are lost in sweat and may need to be replaced. You can top up your electrolyte levels with sports drinks and gels, which are an easy way to absorb and retain fluid during heavier sweat losses. Check out our review of the best electrolytes.

Deputy health editor's tips for using this plan

• I personally like to have pie for dinner after a race as I'm always so hungry – this harissa aubergine pie is just what you need
• Make a batch of these pesto egg muffins for a high-protein snack you can pack up to eat once you finish.
• For a dose of nutrients, blitz up this green kale smoothie with avocado to make it nice and filling.
• Remember, you can keep your freezer stocked with pre-chopped fruit and veg for busy days, or check out our high-protein meal prep recipes.

Want more running info? Now try...

Find more expert advice and answers to your training questions in our marathon hub.

What to eat before a run
What to eat during a run
What to eat after a run
How to stay hydrated on a run

James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.