Gluten-free marathon meal plan – Sunday

Discover what to eat on the day of the marathon with a gluten-free meal plan devised by an expert, plus learn how to kick-start recovery after the race.

A person holding out a cup of water to marathon runners

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

Coconut quinoa & chia porridge

Coconut quinoa & chia porridge
Supercharge your morning with high-protein quinoa and omega-3-rich chia seeds for a creamy breakfast bowl topped with seasonal fruit.

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.

Post-race recovery snack (within 30 mins)

Breakfast super shake
This smoothie is high in natural fats and sugar – ideal if you need some fuel for intense exercise.

Post-race recovery meal/Lunch

A prawn and avocado wrap

Prawn & avocado wrap
Use a gluten-free tortilla for this healthy lunch option.

Dinner

Thai green chicken curry served with rice
This creamy curry made with coconut milk is a real treat to sit down to.

Evening snack (optional)

Chilli chocolate & black bean brownies
Black beans replace the flour in these gluten-free, fudgy and intensely chocolatey treats with a subtle tingle of chilli.

Go back to the week-long gluten-free marathon meal plan.

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

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


This article was published on 15th 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.

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