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.
Check out the London Marathon's training and meal plans. Don't have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21st April 2024.
Overall dietary guidelines:
Contrary to previous beliefs, the week before the marathon isn't all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start 'fuelling up' or 'carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading.
Runners who have coeliac disease, are intolerant to gluten or simply following a gluten-free diet need to plan their meals carefully around the appropriate carbohydrate options to prepare for the race. We have adapted our week-long marathon meal plan to provide options for the week leading up to the event, as well as examples that can be used as part of your wider training or day-to-day routine.
Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the marathon.
As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners.
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We’ve included examples of the race training programme from the TCS London Marathon to plan your nutrition for this day.
Tuesday training:
Rest
* Beginner's guidelines as recommended by the TCS London Marathon.
Tuesday nutrition:
Carbohydrate is reduced today as it's a rest day. Starting with a protein-rich breakfast is a good option to support muscle growth and repair whilst training volume is lower. Earlier in the week is a great opportunity to boost micronutrient intake, such as folate and magnesium, which are both important for energy production.
Breakfast
Crab & asparagus omelette
This speedy omelette with spinach, asparagus and crabmeat is packed with flavour and couldn't be easier. Discover our how to cook asparagus guide.
Lunch
Peanut butter chicken rice bowl
If you're looking for a healthy bowl of flavourful chicken to re-energise after a workout, this peanut butter chicken with rice and cucumber will do the job.
Afternoon snack
Sweet & spicy nuts
Add flavour to protein-rich nuts with cinnamon and mixed spices.
Dinner
Balsamic beef with beetroot & rocket
Combine the rich flavours of balsamic and beetroot in a healthy beef dish that feels indulgent yet is low-fat and contains three of your five-a-day.
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 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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