Marathon meal plan - Sunday

Race day is here and it's time to put all that training to the test. Stick to your nutrition strategy before and during your run then replace fluid, carbs and protein once you cross the line...

Overall dietary guidelines:
Marathon training plan

Runners should try to get into the habit of eating 5-6 smaller meals earlier in the week before a marathon, to train the body for the 'carb-loading' over the 2-3 days pre-race. Evening snacks are optional earlier in the week. Runners should look to use fluids and light snacks if finding it difficult to tolerate the increased quantities of food.


Sunday nutrition:

As discussed in our marathon hub, get your pre-race timings right and go with your tried and tested plan on race day. There are some options below for guidance, but you may also wish to choose your favourites over the last week. Recovery after the race gives options to replace fluid, carbohydrate and protein in one natural drink. Don't forget to also include carbohydrates and protein at dinner to continue the refuelling and repair process.


BreakfastAmerican blueberry pancakes

American blueberry pancakes
Light, fluffy and fruity, these pancakes are a US classic. Serve them stacked high with syrup and extra fruit.


Pre-race snackRaspberry & pine nut bars

Raspberry & pine nut bars
Juicy, seasonal fruit gives a fresh taste.


During the raceOn-the-run breakfast bars

Water, sports drinks and On-the-run breakfast bars
Save time and money - make your own breakfast bars.


Post-race recoverySuper berry smoothie

Exercise shake
Blend a mix of pomegranate juice, soya, banana and honey for a nutritionally-balanced smoothie.
Super berry smoothie
Frozen berries are a thrifty way of creating a healthy smoothie - pad it out with oats to make it extra filling.

DinnerSweet potato & chicken curry

Sweet potato & chicken curry
Chicken thighs are good value and tasty, just right for this healthy, versatile curry.


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


As a sport and exercise nutritionist, James Collins regularly provides comment and consultation within the media and maintains a role of governance within Health & Nutrition in the UK, where he sits on The Royal Society of Medicine's (RSM) 'Food and Health' Council. He was heavily involved in advising Team GB in the run up to the London 2012 Olympic games, and now towards Rio 2016.

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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