Marathon meal plan - Wednesday

Make sure you're giving your body all it needs in the week leading up to an endurance event. Sports nutritionist, James Collins explains why by Wednesday your carbohydrate intake should be on the rise...

Overall dietary guidelines:

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.

Wednesday training:Marathon training plan

Jog for 70 minutes
* Beginner's guidelines as recommended by the London Marathon.


Wednesday nutrition:

Carbohydrate intake is raised today at the main meals. A low Glycaemic Index (GI) breakfast provides a slow energy release during the morning to fuel the longer run. Now that training volume starts to increase, your diet should be high in antioxidants (morning and evening snacks) and protein in the evening - both will help to support ongoing muscle repair as the race draws nearer.


BreakfastApple & linseed porridge

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


Morning snackBanana & blueberry muffins

Banana & blueberry muffins
A low-fat muffin that tastes as good as it looks - they'll keep in an airtight container for up to three days, or freeze for up to a month.


LunchTartines with roasted tomatoes & mint pesto

Tartines with roasted tomatoes & mint pesto
French open-faced cheese and tomato toasted sandwiches, drizzled with light mint and garlic pesto and spread with ricotta.


Afternoon snackTropical fruits in lemongrass syrup

Tropical fruits in lemongrass syrup
Lemongrass adds an intriguing citrus taste and fragrance to the syrup for this exotic fruit salad.


DinnerThai prawn fried rice

Thai prawn fried rice
This delicious Asian supper is faster, healthier and cheaper than a takeaway - ready in a super-quick 20 minutes.


Evening snack (optional)Frozen strawberry yogurt

Frozen strawberry yogurt
Sarah Cook's gorgeous frozen yogurt is intensely fruity and really creamy... but totally fat-free!


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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