Marathon week meal plan - Thursday
Sports nutritionist James Collins shares his meal plan for the week before a big race – Thursday is all about high quality protein and increasing your carbohydrate intake.
What to eat the week before the marathon
As you start to gear up for the race, you should be eating more high quality protein and increasing your carbs. This is important for boosting your energy stores and improving recovery time after the big race. Read more in our guide to carb-loading.
Below, you'll find exactly what you should eat and how much training you should do. For a full 16 week plan, have a look at the London Marathon's training programme.
For what to eat during the rest of the week, check out our marathon meal plan.
More like this
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.
Rest day – relax
Carbohydrate intake should remain raised on Thursday, in preparation for carb-loading starting on Friday. The focus is on complete, high quality, sources of protein at each main meal. The morning snack provides a suitable option for those unable to tolerate dairy. Snacks are included as optional depending on your preferences.
This muesli will keep you going until lunch. It counts as one of your five-a-day and is high in iron and packed with fibre.
This tropical shake with creamy coconut yogurt, mango and passion fruit is free from dairy and soya.
This wholesome noodle soup is low fat, heart-healthy and packed full of tasty ingredients.
Ready in under 20 minutes, this snack is great eaten warm or keep in an airtight container and store to stave off hunger between meals.
Enjoy a spicy chicken casserole with a healthy, nutritious side dish of protein-rich quinoa.
Want more running info? Now try...
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.