Marathon meal plan - Sunday
Race day is here. Stick to your nutrition strategy before and during your run then replace fluid, carbs and protein once you cross the line...
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 needs 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.
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 race.
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.
We’ve included examples of the race training programme from the TCS London Marathon to plan your nutrition for this day.
Sunday training:
Gentle stretching
* Beginner's guidelines as recommended by the TCS London Marathon.
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 mistakes here are 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.
Breakfast
Orange & raspberry granola
Or try poached eggs with smashed avocado & tomatoes
While these are both great options, remember to choose a breakfast that you have tried before a race in the past and works well for you.
Snack (during the race)
Water and easily digested carbohydrates from sports drinks, gels or jellied sweets are best – aim for something each hour.
Post-race recovery snack (within 30 mins)
Exercise shake
Blend a mix of pomegranate juice, soya, banana and honey for a nutritionally-balanced smoothie.
Post-race recovery meal/lunch
Jerk chicken burger
These tasty chicken burgers are super quick to make – perfect for a post-race treat.
Dinner
Meatball black bean chilli served with rice
Double the amounts for this one-pot black bean chilli, then freeze the leftovers for busy days. It tastes just as great reheated as it does freshly cooked. This contains plenty of protein – key to kickstart the recovery process.
Evening snack (optional)
Healthier flapjacks
A healthier version of traditional fruit and nut bars that are packed with seeds, oats and agave syrup.
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.
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