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

</p> <h2> <strong>Developing a Marathon Nutrition Strategy</strong></h2> <ul> <li class="arrow"> How to develop your optimal marathon nutrition strategy for race day</li> <li class="arrow">Learn how to plan the timing of your fluids and gels</li> <li class="arrow">Find the right drink and gel for you.</li> <li class="arrow">Products and nutritional supplements to avoid</li> <li class="arrow">Tips on how to eat and drink during the race without choking or losing too much time in the water stop area.</li> </ul> <p><iframe src="https://www.youtube.com/embed/Hm8fPb6rr_w?rel=0" frameborder="0" width="405" height="252"></p> <h2> <strong>What to Eat Before a Marathon</strong></h2> <ul> <li class="arrow"> 5 days before</li> </ul> <ul> <li class="arrow">48 hours before</li> </ul> <ul> <li class="arrow">24 hours before the race</li> </ul> <ul> <li class="arrow">18 hours before race</li> </ul> <ul> <li class="arrow">4 hours before and right up until the gun goes off.</li> </ul> <p><iframe src="https://www.youtube.com/embed/bbgoqubZCrU?rel=0" frameborder="0" width="412" height="255"/></p> <h2>What to Eat and Drink During a Marathon and When<strong><br /> </strong></h2> <p><strong>Fluids</strong></p> <ul> <li class="arrow">When should you start?</li> <li class="arrow">How much should you take?</li> <li class="arrow">Should you walk through the water stop?</li> </ul> <p><strong>Gels/snacks/gummies</strong></p> <ul> <li class="arrow">When you should have your first energy gel or snack</li> <li class="arrow">How often should you use them</li> <li class="arrow">Costly mistakes to avoid</li> </ul> <p><iframe src="https://www.youtube.com/embed/zkBmbhkmlZs?rel=0" frameborder="0" width="405" height="251"/></p> <p></p> <form method="post" class="af-form-wrapper" action="https://www.aweber.com/scripts/addlead.pl"> <div style="display: none;"> <input type="hidden" name="meta_web_form_id" value="1265772177"/><br /> <input type="hidden" name="meta_split_id" value=""/><br /> <input type="hidden" name="listname" value="marathon_ebook"/><br /> <input type="hidden" name="redirect" value="http://www.aweber.com/thankyou-coi.htm?m=text" id="redirect_0b76583250d7f445b480f3481dc5333f"/></p> <p><input type="hidden" name="meta_adtracking" value="second"/><br /> <input type="hidden" name="meta_message" value="1"/><br /> <input type="hidden" name="meta_required" value="name,email"/></p> <p><input type="hidden" name="meta_tooltip" value="name||First Name,,email||Email"/></div> <div id="af-form-1265772177" class="af-form"> <div id="af-body-1265772177" class="af-body af-standards"> <div style="font-size:15px; color:#3E3D3D; width:280px; text-align:justify; margin:90px 50px 0px; font-family: arial;">If so, please join over 2,500 runners who receive exclusive running tips, and get a FREE COPY of my Marathon Training eBook! Just enter your name and email</div> <div style="margin-top: -150px; width: 70px; height: 100px; float: right; margin-right: 150px;"> <p><img decoding="async" width="130" height="180" src="https://2.bp.blogspot.com/-GQd5HIoR87c/UEXKdiwLTYI/AAAAAAAAEec/DB4J-Wcn-RQ/s1600/book.png"></p> <div class="af-element buttonContainer"> <input class="submit" type="submit" name="submit" value="Free Access" tabindex="502"></p> <div class="af-clear"/> </input></div> <div style="width: 260px; margin: 15px 0pt 0pt 35px;"> <div class="af-element"> <label class="previewLabel" for="awf_field-39298773"/></p> <div class="af-textWrap"> <input id="awf_field-39298773" type="text" name="name" class="text" value="First Name" onfocus=" if (this.value == 'First Name') { this.value = ''; }" onblur="if (this.value == '') { this.value='First Name';} " tabindex="500"/></div> <div class="af-clear"/></div> <div class="af-element"> <label class="previewLabel" for="awf_field-39298772"/></p> <div class="af-textWrap"><input class="text" id="awf_field-39298772" type="text" name="email" value="Email" tabindex="501" onfocus=" if (this.value == 'Email') { this.value = ''; }" onblur="if (this.value == '') { this.value='Email';} "/></div> <div class="af-clear"/></div> </div> <p></img></div> <div style="display: none;"><img decoding="async" src="https://forms.aweber.com/form/displays.htm?id=jExsrOzsTIzs7A==" alt=""/></div> </div> <p><script type="text/javascript">  </script></p> <p></p> <h3>Want more?</h3> <p>Download the <a href="https://runnersconnect.net/Videos/Marathon%20Nutrition.mp4" rel="nofollow noindex noopener" target="_blank">full Video Here</a> (it’s a very large file, so be patient)<br /> Download the <a href="https://runnersconnect.net/Videos/Marathon%20Nutrition%20Podcast.mp3" rel="nofollow noindex noopener" target="_blank">Podcast Here</a><br /> Download the <a href="https://runnersconnect.net/Videos/Marathon%20Nutrition.pdf" rel="nofollow noopener" target="_blank">PDF file here</a></div> </form> <p>