Gluten-free marathon meal plan

Running a marathon on a gluten-free diet? Discover our sports nutritionist’s running meal plan and training tips for the seven days before the race.

Whether you're running your very first marathon or you're trying to improve your personal best, getting your nutrition right is key to maximising performance on the day.

We've worked with James Collins, elite performance nutritionist, to bring you a gluten-free marathon meal plan aimed at the seven days leading up to race day.

Below you'll find links to each of the days explaining suggested nutrition strategies, as well as meal and snack recipes and ideas to help you stay on top of your nutrition all week.

We've also included some training suggestions from the Virgin Money London Marathon beginner's training plan, which gives you an idea of how much running and rest you should be getting in the week leading up to the marathon.

Don't need to eat a gluten-free diet? Try our other marathon meal plans:

Basic marathon meal plan
Vegetarian marathon meal plan
Vegan marathon meal plan

Gluten-free marathon meal plan – Monday

A fillet of fish on top of a mango, cod and cucumber salad

Get your marathon nutrition right with our gluten-free meal plan for the week before the race. Monday's focus is on quality protein, healthy fats and carbs.

Monday's meal plan

Gluten-free marathon meal plan – Tuesday

A group of runners taking part in a marathon

Maximise your marathon performance by nailing your running nutrition in the week before the race. Discover what to eat on Tuesday of our gluten-free meal plan.

Tuesday's meal plan

Gluten-free marathon meal plan – Wednesday

A bowl of gluten-free granola and yogurt

Give your body all it needs in the week before the marathon with our gluten-free runner's meal plan. Discover why protein-rich foods are key on Wednesday.

Wednesday's meal plan

Gluten-free marathon meal plan – Thursday

Herby lamb fillet with caponata

Our expert shares his gluten-free meal plan for the week before the marathon. Thursday is centred around high-quality protein and increased carbohydrate intake.

Thursday's meal plan

Gluten-free marathon meal plan – Friday

A runner tying up their shoelaces next to a bottle of water

Forty-eight hours of carb-loading begins on Friday. Get ready for your best ever marathon with our sports nutritionist's week-long gluten-free runner's meal plan.

Friday's meal plan

Gluten-free marathon meal plan – Saturday

A herby omelette with tomatoes

Discover exactly what to eat the day before a marathon with our gluten-free meal plan for runners. The key for Saturday is plenty of easily digestible carbohydrates.

Saturday's meal plan

Gluten-free marathon meal plan – Sunday

A person holding out a cup of water to marathon runners

Discover what to eat on the day of the marathon with our expert gluten-free meal plan, plus how to kick-start recovery once the race is run.

Sunday's meal plan

Now try...

More marathon training & nutrition guides
What should I eat when training for a marathon?
Carb-loading explained


These meal plans were published on 19th March 2018.

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 English Institute of Sport and England Football. He works with elite and recreational athletes at his Harley Street practice, The Centre for Health & Human Performance: www.jamescollinsnutrition.com.

All health content on bbcgoodfood.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 health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

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