Meals the week before a marathon: everything you need to know to prepare well

Diet plays a key role in your athletic performance, especially during a marathon. Good nutrition can improve endurance and promote recovery. Careful nutritional preparation in the days leading up to the race is essential to perform at your best and start race day in top shape. In this article, we'll give you the keys to optimize your diet before, during, and after the race!

1. The fundamentals of nutrition before a marathon

1.1 Why is nutrition essential in marathon preparation?

Good nutrition optimizes your performance and reduces the risk of injury. Muscles need energy to function effectively over a long distance, and an adapted diet ensures an optimal supply of essential nutrients for such a race.

A balanced diet also helps prevent digestive problems, muscle cramps, and fatigue. By maintaining good hydration and consuming the right macronutrients, you promote quick recovery and better endurance during the event.

1.2 The specific nutritional needs of a marathon runner

Carbohydrates are the main source of energy and should account for approximately 55-65% of your total caloric intake. Complex carbohydrates like pasta, brown rice, or quinoa are preferred because they allow carbohydrates to be stored in the muscles.  

Proteins are also important for muscle repair and should account for approximately 15% of the total energy intake. They are found in white meats, fish, eggs, and legumes.

Lipids are essential for your hormonal balance and recovery. They should be consumed in moderation, prioritizing good sources such as vegetable oils, nuts, and fatty fish.

Minerals and vitamins are true allies in preparing for your marathon: sodium plays a key role in the body's fluid balance, compensating for water and electrolyte losses due to perspiration. Potassium contributes not only to the proper functioning of the nervous system but also to muscle contraction. Calcium, in turn, participates in muscle contraction and relaxation. Magnesium is multifunctional: it helps reduce fatigue, supports electrolyte balance, promotes normal energy metabolism, and ensures the proper functioning of the nervous system and muscles. Zinc, often overlooked, contributes to optimal macronutrient metabolism, supports the immune system, and protects cells against oxidative stress, which is essential during intense training. Finally, B vitamins are indispensable for energy metabolism, while vitamin C participates in recovery and the proper functioning of the immune system.

Hydration is also crucial to prevent dehydration and optimize your performance. It is recommended to drink regularly, prioritizing water and isotonic drinks before, during, and after exercise.

1.3 Mistakes to avoid in the last week

As the marathon approaches, certain dietary mistakes can compromise your performance and comfort on race day, so here are the main mistakes to avoid:

Excessive consumption of products rich in saturated fats is not recommended as these foods are often difficult to digest and can lead to digestive discomfort, or even gastrointestinal problems during exercise.

Alcohol should also be avoided during this period because, in addition to promoting dehydration, it impairs muscle recovery and disrupts sleep quality, two essential elements for arriving in good shape on race day.

Raw vegetables, large quantities of legumes, or very spicy dishes can also cause digestive problems such as bloating, pain, or intestinal discomfort. Opt for simple, well-tolerated, and easily digestible meals, adapted to your personal sensitivity :)

2. Meal plan: what to eat every day before the marathon?

2.1 D-7 to D-4: energy and balanced diet

It is essential to include a varied plate with complex carbohydrates, proteins, vegetables, and good fats. Here is an example of what you can eat during the first four days of the week.

2.2 D-3 to D-2: carbohydrate loading and fiber reduction

From D-3, the goal is to overload your glycogen reserves to be at your best on race day. To do this, increase the proportion of carbohydrates in your diet (pasta, rice, sweet potato, white bread) while reducing fiber to limit the risk of digestive problems during the race. Also reduce the consumption of raw vegetables and whole grains.

Some menu examples:

2.3 D-1: the strategic pre-race meal

The evening meal before the marathon should consist of carbohydrate-rich foods, moderate protein, and low fat.

An ideal meal includes starchy foods, accompanied by a small portion of white meat and a drizzle of olive oil, for example. It is advisable to eat early to allow time for digestion before going to sleep. This meal helps replenish glycogen reserves without weighing down the stomach. It is also recommended to have this meal early enough to optimize digestion and sleep.

3. What to eat on marathon morning?

3.1 The role of pre-race breakfast

Race day breakfast is an important step in your preparation; it should optimize your glycogen reserves and provide the necessary energy to tackle the effort, all while being easily digestible. Sufficient carbohydrate intake limits the risk of fatigue during the race.

3.2 Recommended foods

The goal is to favor well-tolerated foods with a moderate to high glycemic index to ensure a gradual release of energy. For example, you can opt for white bread with jam, a ripe banana, an adapted energy bar, and a hot drink like coffee, tea, or herbal tea to stimulate the body. The essential thing is to choose foods you are used to consuming and that do not disrupt your digestion.

3.3 The importance of eating 3 hours before the start

Eating your breakfast three hours before the start will allow you to digest properly and avoid gastric problems during the race. Moreover, it is better for your body not to use energy for digestion, but to use it entirely for running. Drinking enough water is also recommended to stay well-hydrated before the start of the marathon.

4. Nutrition during the marathon

4.1 Hydration and refueling during the race

Hydration plays a crucial role in performance and fatigue prevention. It is especially recommended to drink regularly, every 15 to 20 minutes, in small sips, to avoid dehydration without overfilling the stomach. Hypotonic or isotonic drinks are particularly recommended because they effectively compensate for losses of water, electrolytes (sodium, potassium, magnesium), and carbohydrates, while promoting rapid water absorption.

4.2 Recommended small snacks to maintain energy

To maintain a stable energy level and limit the risk of "hitting the wall" (the famous sudden fatigue around the 30km mark), it is advisable to consume easily digestible snacks. Energy gels, taken every 45 minutes to 1 hour depending on your tolerance and strategy, are a good tip. You can also alternate with dried fruits (raisins, apricots), fruit pastes, or energy bars designed for exertion. The important thing is to anticipate and not wait until you are hungry or thirsty to refuel.

5. The post-marathon meal: optimal recovery

5.1 Why is eating well after the race crucial?

After a marathon, the body needs to recover effectively. Replenishing glycogen stores, repairing muscles, and compensating for fluid loss are top priorities! A balanced meal will help reduce fatigue and accelerate recovery.

5.2 The ideal post-marathon plate

A balanced post-marathon meal should contain all the nutrients necessary for recovery: lean proteins (chicken, fish, tofu) to help muscle rebuilding. Carbohydrates (rice, pasta, quinoa, sweet potatoes) will replenish glycogen stores, and antioxidant-rich vegetables (in small quantities to avoid overloading the digestive system) like spinach, carrots, or peppers will reduce inflammation, support the immune system, and thus promote recovery.

5.3 Importance of hydration and electrolytes

Hydration doesn't stop at the finish line. After a marathon, it's crucial to restore the body's fluid balance and electrolytes. Drinks containing sodium, potassium, magnesium, and carbohydrates promote rehydration and recovery. Additionally, foods naturally rich in electrolytes (bananas, dried fruits, broths) are also good options. Always have a recovery drink or electrolyte drink on hand immediately after the race. It is recommended to consume 1.5 times your weight loss in water! For example, someone who loses 2kg during a marathon should consume 2x1.5, or 3 liters of fluid, after the race!

6. Specific tips for vegan runners

If you follow a vegan diet, it's essential to pay particular attention to your protein and carbohydrate intake, which are crucial for supporting your performance and optimizing recovery. Incorporate suitable plant-based sources that are easy to digest and rich in nutrients, such as tofu, tempeh, pea protein, or low-fiber legumes like red lentils. Well-chosen, these alternatives will allow you to effectively meet your nutritional needs throughout your preparation and after the effort.

6.1 Examples of adapted recipes

Before the race, you can opt for a digestible and energetic meal such as a bowl of quinoa, marinated tofu, roasted sweet potato, and steamed vegetables. This type of plate will provide complex carbohydrates, plant-based proteins, and essential micronutrients without overloading your digestive system.

For recovery, smoothies are particularly suitable. For this, mix plant-based milk, a very ripe banana, and plant-based protein powder (pea, rice, or hemp) to promote the replenishment of glycogen stores and muscle repair.

By adapting your diet with varied and well-tolerated plant-based sources, you ensure optimal nutrient intake throughout the preparation and recovery phase after the marathon.

7. Simple and effective recipes for the week before the marathon

7.1 Homemade energy pancakes

Ingredients: 100g oat flour, 1 banana, 200 mL plant-based milk, 2 eggs, 1 tablespoon honey, ½ teaspoon baking powder, ½ teaspoon cinnamon.

Preparation: Mix all ingredients in a bowl until a homogeneous batter is obtained. Heat a pan and cook the pancakes for a few minutes on each side.

7.2 Easy and nutritious rice pudding

Ingredients: 100g round-grain rice, 500 mL plant-based milk, 1 tablespoon honey, 1 vanilla pod.

Preparation: Heat the milk with the vanilla. Add the rice and cook over low heat, stirring until the mixture is creamy. Sweeten with honey before serving.

7.3 Dried fruit energy bars

Ingredients: 150g oat flakes, 100g dates, 50g almonds, 2 tablespoons honey.

Preparation: Blend the dates with the honey and oat flakes. Add the crushed almonds. Press into a mold and let rest before cutting into bars.

FAQ: Your frequent questions

How to eat in the week before a marathon?

The week before a marathon is essential to prepare your body for the intense effort you will demand of it. Good nutrition can make the difference between optimal performance and a difficult race. Here are some tips for eating properly before the big day.

From the beginning of the week, it is important to adopt a balanced diet. Consume complex carbohydrates such as whole wheat pasta, quinoa, or potatoes. They provide a source of carbohydrates that will last until the race. At the same time, don't forget to consume chicken, fish, eggs, or tofu, as well as legumes to provide vitamins and minerals to your body.

From 3 to 4 days before the marathon, it is advisable to gradually increase your carbohydrate intake. This will replenish your glycogen stores in the muscles and liver, which will be your main sources of energy during the race. You can opt for meals based on pasta, rice, or other starches to maximize these reserves.

It is also crucial to stay well hydrated throughout the week. Drink plenty of water and don't hesitate to add drinks containing electrolytes to compensate for minerals lost in sweat. This will help maintain a good electrolyte balance and prevent dehydration on race day.

Finally, although the focus is on carbohydrates, don't neglect good fats. Include avocados, nuts, or olive oil in your meals. These fats can help you maintain your effort longer during prolonged activity.

What foods to avoid the day before a race?

The day before the marathon, it is important not to overload your digestion and to ensure your body is ready for the effort, as some foods can disrupt your digestion and cause discomfort during the race.

First, avoid fatty and fried foods. These can be difficult to digest and may cause stomach pain or bloating. Similarly, overly spicy foods, while adding flavor to your meals, can irritate your stomach and cause digestive issues, which is not ideal the day before your race.

Moreover, vegetables and legumes can also cause bloating and gas because they are rich in fiber. Although they are very nutritious, consuming them the day before a marathon can be a bit risky for your digestive comfort.

Alcohol should also be avoided. Not only does alcohol dehydrate, but it can also harm the quality of your sleep. And good sleep is crucial for recovery before a great physical effort.

When to stop fiber before a marathon?

Fibers are valuable daily, but in the context of a race, they can sometimes cause digestive discomfort (bloating, accelerated transit). To avoid this, it is recommended to reduce your consumption 2 to 3 days before the race.

The goal is to allow your digestive system to prepare for the marathon without being overly stressed.

Instead, opt for simple and easily digestible carbohydrate sources, such as white bread, white rice, and pasta. These foods are quickly digested and allow for more efficient energy release during the race, while reducing the risk of digestive problems.

The diet preceding a marathon has a real impact on your performance on race day. It is therefore important to try to respect the increase in carbohydrates and the other tips we have discussed in this article. You are now ready to face this challenge in the best conditions. Happy running to you!

Bibliography

Marathon runners and their nutrition views, practices, and sources of nutrition information Flynn, Lauren.   Syracuse University ProQuest Dissertations & Theses,  2014. 1556184. https://surface.syr.edu/cgi/viewcontent.cgi?article=1048&context=thesis

Stellingwerff, T. (2012). Case Study: Nutrition and Training Periodization in Three Elite Marathon Runners. In International Journal of Sport Nutrition and Exercise Metabolism (Vol. 22, Issue 5, pp. 392–400). Human Kinetics. https://journals.humankinetics.com/view/journals/ijsnem/22/5/article-p392.xml