Marathon 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.

A woman training for a marathon

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 into 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 London Marathon to plan your nutrition for this day.

Wednesday training:

20 minutes easy run
* Beginner's guidelines as recommended by the London Marathon.

Wednesday nutrition:

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.

Breakfast

Three bowls of porridge

Apple & linseed porridge
Start the day the right way with a nutrient-rich, oaty breakfast. This is full of stomach-friendly fibre – great for digestion.

Morning snack

Sweet & spicy nuts
Add flavour to protein-rich nuts with cinnamon and mixed spices.

Lunch

A turkey burger topped with beetroot relish

Turkey burgers with beetroot relish served with quinoa tabbouleh
These low-fat, healthy burgers make a delicious and filling lunch served with a nutritious quinoa salad.

Afternoon snack

Frozen fruit sticks with passion fruit & lime drizzle
This colourful mix of fruit adds a hit of natural sweetness to your day.

Dinner

Thai-style steamed fish with chilli green salad
Fish is a great source of lean protein and perfect paired with a flavourful, spicy salad.

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


This article was last updated on 20 February 2018.

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 English Institute of Sport and England Football. He works with elite and recreational athletes at his Harley Street practice, The Centre for Health & Human Performance: www.jamescollinsnutrition.com.

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