![]() ![]() You may find that pre-race nerves affect your appetite and you struggle to eat so allow yourself plenty of time but don’t panic if you haven’t eaten as much as usual. Some things, however, will be different on race day. What to eat before a marathon: race day breakfastīy the time race day comes around, you should have a good idea of what works for you – don’t be tempted to switch things up the morning before your marathon. Most Italian restaurants will be pretty busy if there’s a big race in town as lots of runners will have the same idea as you, so you may want to book earlier than you’d usually eat to allow for any delays getting your food. If you’re planning to eat out, make sure you book somewhere to eat in advance. Staying in a self-catering apartment or holiday let, gives you the flexibility to make your own food rather than eating out. If you’re staying away from home, you may not be able to have as much control as you usually would over what you have for dinner the night before your race. I recommend that clients switch from wholegrains and higher fibre meals to whiter, more easily digestible carbs during this pre race period, like white bread, white rice, white pasta etc, and to reduce intake of fats and oils too, as these slow digestion and increase feelings of fullness (which might prevent you getting those all important carbs in).” “Carbs are undoubtedly king in marathon prep, but the carb load should start 2-3 days out rather than leaving everything to Saturday night before your Sunday morning race. Tom says: “Despite talk of pasta parties, the aim should not be stuff yourself to breaking point the night before your marathon, as you risk having a disturbed night of sleep and still feeling bloated and heavy the next morning. If you have been carb loading for the past couple of days, there’s no need to go overboard on your final meal says Registered Sports Dietitian and plant-based marathon runner Tom Hollis. If that’s too scientific, try making carbs about 2/3rds of each plate of food or snack!” Don’t overdo it This is between 8-12g of carbs each day per kg bodyweight. “However, you want to increase your carbs significantly in the 2-3 days leading up to the marathon also known as a carb load. Registered Dietitian Charlie Watson says: “Ideally you will have been practicing your pre-run dinner and breakfast before your long training runs, so the best bet is to stick with what you know. But the main focus is getting a good supply of carbohydrates in. What you eat the night before your race is going to depend on you as a runner – what you tolerate well and what you enjoy. What to eat before a marathon: the night before Here’s what our expert dietitians say you should be eating the night before and the morning of your race to power you through running 26.2 miles. With your marathon training in the bank and your legs feeling fresh from your taper, the last piece of the puzzle is what to eat before a marathon.
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