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.

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)
Avocado strawberry smoothie

avocado strawberry smoothie in a biodegradable cup with an orange straw

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

Post-race recovery meal/Lunch
Prawn & avocado wrap

Use a gluten-free tortilla for this healthy lunch option.

Thai green chicken curry served with rice

thai chicken green curry in a dish on a yellow background

This creamy curry made with coconut milk is a real treat to sit down to.

Evening snack (optional)
Double chocolate squares

double chcocolate squares on baking paper

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.

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.

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 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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