Jun 23, 2023

Preparing for a full marathon race involves more than just physical training. Proper nutrition plays a vital role in providing the energy and endurance necessary to complete the 26.2 or 13.1 mile journey. To ensure you have enough fuel to power through the race, it's essential to adopt a strategic eating plan. In this blog post, I will guide you through the process of eating for a full marathon race day, enabling you to perform at your best and achieve your goals.

1. Stick to Your Routine: Race day is not the time to experiment with new foods or drastically change your eating habits. Stick to the routine that has worked well during your training period. This will ensure your body is familiar with the foods and how they affect your performance. Make sure you trial different types of gels, bars, hydration packets and various carbohydrate sources during runs. 

2. Pre-Race Nutrition: The day before the marathon, focus on consuming easily digestible carbohydrates like pasta, rice, bread, or oatmeal and sources of protein like eggs, chicken, beef, salmon, yogurt. These foods provide a steady release of energy and help replenish glycogen stores in your muscles. Avoid to many foods high in fiber, fat, or spices within 24 hours of your race, as they may cause digestive discomfort.

3. Hydration is Key: Proper hydration is crucial for optimal performance. Begin hydrating well in advance of race day and continue to drink fluids throughout the day leading up to the race. On the morning of the marathon, aim to consume 16-20 ounces of water or a sports drink at least two hours before the race starts. This will ensure you are adequately hydrated and give your body time to eliminate excess fluids.

4. Pre-Race Meal: Consume your pre-race meal approximately 2-3 hours before the start of the race. Choose a meal that is rich in carbohydrates, moderate in protein, and low in fat. Examples include a bagel with peanut butter and banana, oatmeal with berries, or a cereal bowl with milk. Make sure your meal is easily digestible and familiar to your body.

5. Pre-Race Snacks: If you feel hungry closer to the race, consider consuming a light snack about 30-60 minutes before the start. Opt for easily digestible options such as a small energy bar, a banana, or a handful of pretzels. The purpose is to top up your energy levels without causing discomfort during the race.

6. During the Race: Maintaining energy levels during the marathon is crucial. Consume carbohydrates in the form of energy gels, chews, or sports drinks. These provide a quick source of fuel that is easily absorbed by the body. Experiment with different options during your training to determine what works best for you and practice using them before race day.

7. Hydration and Electrolytes: Stay hydrated throughout the race by consuming water or sports drinks at regular intervals. It's important to replace electrolytes lost through sweat, so opt for a sports drink that provides sodium, potassium, and other essential electrolytes. Take advantage of water stations along the course and drink according to your thirst.

8. Post-Race Recovery: After crossing the finish line, prioritize recovery nutrition. Within 30 minutes of finishing the race, consume a mix of carbohydrates and protein to kickstart the recovery process. This can be in the form of a recovery drink, a banana with a protein bar, or a small meal if you have an appetite. Proper nutrition post-race aids muscle repair and glycogen replenishment.

Eating for a full marathon race day is all about maintaining energy levels, optimizing hydration, and promoting recovery. By following these guidelines, you'll give yourself the best chance of performing at your peak and crossing the finish line with a sense of accomplishment. Remember, preparation is key, so practice your nutrition plan during training to ensure it works well for you. 

So what are you waiting for? Click the link to sign up for Verve's very own 2 month marathon training/nutrition program!