Nutritional Strategies for Marathon Preparation

An appropriate nutritional strategy is decisive for physical performance, especially before competitive events such as a marathon. It helps maintain optimal energy throughout the race, reduce the risk of injury and adverse events, lower the likelihood of withdrawal, and improve post-race recovery. In addition, as mentioned in previous articles, one benefit of following an appropriate pre-competition nutrition strategy may be fewer gastrointestinal problems, which are relatively common in marathon events.

What Can I Do During the Week Before the Marathon?

First, try to choose meals containing familiar foods, avoiding new foods and anything that may cause gastrointestinal discomfort. It is also useful to moderate fiber intake and begin choosing carbohydrate-rich foods. Finally, remember to increase fluid intake and maintain moderate salt consumption to help prevent dehydration and hyponatremia—a low blood-sodium concentration—during exercise.

What Should I Consider 24h Before the Marathon?

Choose foods low in fat and fiber, moderate in protein and easy to digest. Use familiar foods and maintain appropriate fluid and salt intake. Most importantly, increase carbohydrate intake through what is traditionally known as carbohydrate loading.

On these high-carbohydrate days, it is advisable to choose low-fiber refined carbohydrates, avoiding legumes, for example. You should also avoid raw vegetables because of their gastrointestinal impact. A final, relatively overlooked point is the inclusion of less familiar carbohydrate-rich foods such as honey or jam, and easy-to-digest servings in liquid or semi-liquid form to facilitate intake, such as water with gels or the Isodrink Energy isotonic drink.

The following Table 1 shows two days of intake with the minimum amounts required for carbohydrate loading in theoretical athletes weighing 50kg and 70kg, respectively. These are illustrative amounts and should always be individualized for each athlete.

Table 1. Examples of Food Intake 24h Before a Marathon

What Can I Do on Marathon Day?

First, try to eat the last meal 3 hours before the race. If desired, consume a snack high in carbohydrates 1-2h before the race, such as 1 Energy Bar oat bar or 1 RAW Bar date bar. These servings should consist of high-carbohydrate, low-fat, easy-to-digest foods. Avoid any foods that may cause gastrointestinal discomfort, as discussed previously.

What Should We Choose? Lean protein sources: white meat, white fish, eggs and egg whites. Fruit: bananas and berries. Carbohydrates: potatoes, sweet potatoes, rice, pasta, oats, dried fruit, honey, quince paste, etc. Moderate portions of vegetables. Also sufficient water and electrolytes—for example, water and salt with main meals or an Isodrink Energy isotonic drink.

Because most marathons take place in the morning, the following Table 2 shows two example breakfasts for two individual athlete cases. These amounts are illustrative and must be individualized for each athlete.

Table 2. Examples of Breakfast Before a Marathon

In addition to nutrition, the corresponding hydration and aid-station strategy should be followed before the race. Finally, these servings should be tested and practiced during training sessions or lower-priority races before they are used in the marathon itself.

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AUTHOR

Lucas Jurado Fasoli – PhD in Biomedicine (UGR). Dietitian-Nutritionist. Postdoctoral researcher at the Joint University Institute of Sport and Health and the Department of Physiology, University of Granada.