Running a marathon is as much about what happens in the kitchen as it is about what happens on the course. In the week leading up to your race, your food choices can make or break your performance. Whether it’s your fist 26.2 miles or your tenth, eating strategically in the final days before race day helps you maximize your energy, prevent digestive issues, and feel strong from the starting line to the finish.
This guide walks you through how to fuel your body during your marathon week- including carb loading strategies, travel-friendly meal ideas, and foods to avoid before your big race.
The Week of Your Race: Build Your Foundation
During the final week before your marathon, your focus should shift from hard training to recovery and fueling. Your body is tapering- mileage decreases, but your nutrition should stay consistent to replenish carbohydrate stores and support muscle repair.
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Balance your meals early in the week
Five to seven days before your race, aim for balanced meals with complex carbohydrates, lean protein, and healthy fats. Examples include:
- Oatmeal with banana, nut butter, and honey or our Overnight Oats
- Grain bowls with chickpeas, roasted veggies and olive oil
- Whole grain pasta with ground turkey, marinara sauce, and roasted broccoli or our Turkey Spaghetti
Make sure to check out or comprehensive menu to find options that make race week easier while still fueling your needs.
The goal is steady energy and nutrient-dense meals- not yet full carb loading. Keep hydration a priority with plenty of water and some electrolyte drinks, especially if you’re traveling or running in a warmer climate.
Carb loading start 2-3 days before your race
Carb loading doesn’t mean eating endless plates of pasta all week. The strategy works best when it is focused in the final 2-3 days before a marathon. While carbs should always be part of your meals during training, the amount and type of carbs will look different during carb loading. For most runners, eating 60-70% of their calories from carbs is the goal during carb loading. This means increasing your portion of carbs at meals and including one to two additional carb-dense snacks throughout the couple of days leading up to your race.
Great carb-loading food include:
- White rice, pasta, and potatoes
- Oats and cereal (minimal added sugar)
- Bread, bagels, and English muffins
- Low-fiber fruits, like bananas and melon, and smaller amounts of high fiber fruits
- Snacks like pretzels, graham crackers, and unsweetened applesauce
Don’t neglect protein and fats
Even while carb loading, you still need protein for muscle repair and small amounts of healthy fats for satiety, hormone balance, and anti-inflammatory properties. Keep portions moderate so carbs can remain the focus.
Traveling for a race? Plan ahead
When traveling, pack familiar snacks so you aren’t replying on new or unpredictable foods. Try instant oatmeal packets, bagels, nut butter, granola bars, and electrolyte powder. Research restaurants and grocery stores near your hotel in advance to avoid last-minute stress.
If you must eat out, keep it simple. Pasta with tomato sauce and grilled chicken is an example of a light meal out. Or, steamed white rice (double portion), teriyaki chicken, and a small portion of cooked veggies. Leading up to your race, you’ll want to limit heavy fats, like those in animal meal, butter, and other dairy foods.
The Day Before Your Race: Keep it Simple and Steady
The day before your marathon is not the time to experiment. Stick to foods you’ve eaten before long runs, and continue focusing on carbohydrates.
Your main goal: top off glycogen (stored carbohydrates) while keeping digestion calm.
Example day-before plan:
- Breakfast: oatmeal topped with a small portion of berries, honey, and nut butter
- Lunch: white rice bowl with chicken breast, small amount of cooked veggies
- Snack: white bagel with nut butter, honey, and banana
- Dinner: large baked potato with small amounts of butter and cheese; low-fat protein, like chicken breast of fish, and a small amount of cooked veggie
Hydration matters: Sip on water throughout the day, but don’t overdo it. Aim for pale or clear urine as a hydration indicator. Add electrolytes to one or two bottles of water throughout the day. Most adults should consume a minimum of 80oz of fluid per day.
Foods to avoid:
- High-fiber vegetables (broccoli, cabbage, brussels sprouts, etc.)
- Spicy Foods
- Fried or greasy meals
- Alcohol
- Anything new or unfamiliar
You want to reduce the risk of bloating and GI distress on race day, so eat foods that sit comfortably and are easy to digest. Never try a new food the day before a race!
The Night Before the Race: Light, Familiar, and Early
Your pre-race dinner is important- but it is not the time to overload your stomach. Think of it as your final top-off meal, not a feast. Aim to eat dinner 12 hours before when you plan to eat your pre-race breakfast. This will likely be earlier than you are used to for dinner, but this extra time allows for adequate digestion and ensures you will have an appetite to eat your pre-race fuel.
Ideal dinner options:
- White rice or plain pasta with a small portion of lean protein and cooked veggies (steamed or prepared with a small amount of olive oil)
- Baked potato topped with a small amount of low-fat cottage cheese and cooked veggies
- White bread rolls or low-fiber tortillas with egg filling (scrambled egg + whites), fruit on the side
Keep it low in fiber and fat, and avoid anything that might cause gas or stomach upset. Skip raw veggies and keep your dairy portions small if it tends to bother you. A small dessert like a banana or couple of graham crackers can add a last-minute carb boost while satisfying a sweet tooth.
Before bed, sip on water and/or an electrolyte drink, but don’t chug large amounts to avoid overnight bathroom trips.
The Morning of Your Race: Fuel and Focus
Race morning nutrition sets the tone for your entire marathon. You want to wake up with glycogen stores full and your stomach calm.
Timing: Eat your breakfast 2.5 to 3 hours before your race start.
Ideal breakfast choices:
- White bagel or toast with nut butter, banana, and honey; juice or electrolyte drink on the side
- Instant oatmeal made with water and topped with honey and banana; juice or electrolyte drink on the side
Stick to foods you’ve practiced with before long training runs- no surprises.
Hydration plan: Start sipping water as soon as you wake up and include some electrolytes. DO NOT chug your liquids. If you overdo it on fluids the morning of your race, you risk misbalancing electrolytes, which could lead to muscle cramps. Ensure proper hydration the days leading up to your race and use the morning of to top off stores.
Pre-race snack: 15-30 minutes before your race is a good time to once again top off your carbohydrate stores. A banana, small serving of pretzels, or an engineered product, like gels or chews, can maintain blood sugar levels while topping off your glycogen.
Final Tips for Race Week Success
- Practice makes perfect. Your long runs during training are the best time to test your pre-race meals. Don’t try new foods or supplements on race week.
- Plan your travel. Research local grocery stores and restaurants that serve simple, familiar meals. Pack plenty of snacks and meal items in your suitcase.
- Mind your caffeine. If you are a regular coffee drinker, keep your routine consistent- but don’t overdo it.
- Stay calm and trust your prep. Once race morning arrives, it’s all about execution. You’ve trained your body and dialed in your nutrition, now it’s time to enjoy the run.
In the days leading up to your marathon, thoughtful nutrition is your secret weapon. Focus on carbs for energy, hydration for endurance, and simplicity for digestive discomfort. By fueling strategically the week, day, and morning before your race, you’ll set yourself up to run strong, steady, and confident all the way to the finish line.
Kelsey Hampton Abdullah, MS, RDN, LD |
Registered Dietitian | [email protected]
Kelsey Abdullah a registered dietitian with a Master’s in Nutrition and more than 10 years of experience helping athletes fuel their bodies for health, energy, and performance. Kelsey’s career has taken her through a mix of exciting roles- from working one-on-one in private practice with active individuals, to teaching nutrition at SMU, to serving as the sports dietitian for several of their athletic teams.
Kelsey also helped launch the Pizza Hut corporate wellness programs at their headquarters, which gave her a unique look at how nutrition fits into busy workplaces. Before becoming a dietitian, Kelsey was a collegiate swimmer, and that love of movement has stuck with her. Kelsey has since raced in half and full marathons, plus triathlons up to the half Ironman distance. That personal background shapes the way she works today: Kelsey knows firsthand how powerful good nutrition can be, whether you’re chasing a big athletic goal or just trying to feel your best day to day.
These blogs are written to provide practical information for your daily lives, and in hopes that you find the tips helpful for your goals. If you are looking for personalized nutrition information, reach out for a consultation.