Marathon Nutrition for Runners
Learn how to eat and drink during the Marathon and how to prepare for optimal performance in training
Proper fueling and nutrition during your marathon training segment is critical for optimal performance on race day. To reach your potential and set a new PR, you must maximize your training. Developing a proper nutrition strategy for training and race day is your first step towards achieving your goals.
We’ve put together a step-by-step process to walk you through how you need to prepare in training and the perfect strategy for optimal performance on race day.
Proper Fueling during Marathon Training
- Should you do your long run on an empty stomach?
- What to eat before you run and when to eat it
- Examples of healthy, pre-run snacks to boost your energy levels but keep your stomach happy.
- What to eat after a run
Developing a Marathon Nutrition Strategy
- How to develop your optimal marathon nutrition strategy for race day
- Learn how to plan the timing of your fluids and gels
- Find the right drink and gel for you.
- Products and nutritional supplements to avoid
- Tips on how to eat and drink during the race without choking or losing too much time in the water stop area.
What to Eat Before a Marathon
- 5 days before
- 48 hours before
- 24 hours before the race
- 18 hours before race
- 4 hours before and right up until the gun goes off.
What to Eat and Drink During a Marathon and When
Fluids
- When should you start?
- How much should you take?
- Should you walk through the water stop?
Gels/snacks/gummies
- When you should have your first energy gel or snack
- How often should you use them
- Costly mistakes to avoid