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:
Gluten-free marathon meal plan – Monday
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.
Gluten-free marathon meal plan – Tuesday
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.
Gluten-free marathon meal plan – Wednesday
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.
Gluten-free marathon meal plan – Thursday
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.
Gluten-free marathon meal plan – Friday
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.
Gluten-free marathon meal plan – Saturday
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.
Gluten-free marathon meal plan – Sunday
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.
These meal plans were last updated on 20 February 2020 by James Collins.
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.
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