Marathon week meal plan - Wednesday
Eat right in the week leading up to an endurance event. Sports nutritionist James Collins explains why, by Wednesday, your protein intake should be on the rise.
What to eat the week before the marathon
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.
By this stage of the week, you should be upping the protein in your meals and snacks. Discover what to eat during the rest of the week with our marathon meal plan.
As a general rule, what you eat should be different depending on the training demands for that day – this is an easy training days so your meals can be lighter.
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.
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.
20 minutes easy run
Protein-rich foods at each meal are the priority for today with a light training session. Carbohydrates are lower today before increasing tomorrow, leading into the race. Try out some new meal options with a range of fruits and vegetables to provide micronutrients (vitamins and minerals) for the regeneration of muscles. Snacks are included as optional depending on your preferences.
Start the day the right way with a nutrient-rich, oaty breakfast. This is full of stomach-friendly fibre – great for digestion.
Make tasty protein balls using oats, protein powder, flaxseed and cinnamon to enjoy pre or post-exercise and replenish your protein stores.
These healthy burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado.
This colourful mix of fruit adds a hit of natural sweetness to your day.
Get three of your 5-a-day, plus healthy omega-3 fatty acids, vitamin C, folate and fibre in this quick and easy midweek salad.
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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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