When marathon training volume drops, nutrition becomes even more important, not less. The taper is your opportunity to lock in energy stores, support recovery, and arrive on the start line feeling fresh, fuelled and confident.

Rather than overthinking calories or radically changing habits, taper nutrition is about precision: eating the right foods, at the right time, to support performance. Here’s how to fuel smart in the final weeks before race day, and which foods deserve a regular place on your plate.

A crucial part of nutrition during the taper period is to gradually increase carb intake, which prepares your body for carb loading before the marathon. If the increase in carbs is too high and sharp, then this can lead to digestive problems. Here are some of the best recommended foods which can help you increase your carb intake effectively:

Recommended carbohydrate-rich foods:

• Wholegrain rice, pasta and oats

• Potatoes and sweet potatoes

• Ripe bananas, berries and oranges

• Dates, figs and dried fruit

• Natural energy bars and chews made with real fruit and oats

Choosing easily digestible carbs helps avoid gut discomfort while still delivering steady energy. Many runners benefit from spreading carbs evenly across meals rather than loading them all at dinner.

Even as mileage drops, your body is still repairing muscle tissue from months of training. Micro-damage accumulated during peak training doesn’t disappear overnight, and maintaining adequate protein intake throughout the taper helps ensure muscles recover fully rather than simply “resting.”

A immensely effective way to help with soft tissue repair is by taking a bovine collagen. Our CollagenPro will support your muscles, joints and help to avoid injury. Each serving contains 9g protein calming adaptogens, high fibre, plus Vit C, D & Zinc.

Protein also plays a key role in preserving lean muscle mass while overall energy expenditure decreases. Reducing training without supporting protein intake can leave runners feeling flat or sluggish in the final weeks before race day.

Aim to include a source of high-quality protein at every meal and most snacks, spreading intake evenly across the day to maximise absorption and muscle repair. Pairing protein with carbohydrates is particularly effective, as carbs help drive amino acids into muscle cells and replenish glycogen at the same time.

High protein foods recommended:

• Collagen

• Eggs and egg whites

• Healthy protein bars

• Greek yoghurt, skyr or kefir

• Lean fish such as salmon, trout or tuna

• Chicken, turkey or lean cuts of meat

• Tofu, tempeh and edamame

• Lentils, chickpeas and mixed beans

Healthy fats play an important supporting role during the taper, contributing to hormone regulation, joint health and the body’s ability to manage inflammation after months of hard training. While carbohydrates remain the primary fuel source for marathon runners, fats help stabilise energy levels and support overall well-being as training load reduces.

Including small amounts of healthy fats at meals can also take away the feeling of hunger, helping runners feel satisfied without the need to constantly snack as mileage drops. This is particularly useful during the taper, when energy needs shift but appetite doesn’t always follow suit.

Best fat sources to prioritise throughout the taper period:

• Olive oil and avocado oil

• Avocados

• Nuts and nut butters

• Seeds such as chia, flax and pumpkin

• Oily fish like salmon, sardines and mackerel

Reduced training doesn’t mean reduced stress on the body. Many runners get sick during the taper due to accumulated fatigue and lowered immunity, making micronutrient-rich foods essential.

Foods to support immune health:

• Leafy greens (spinach, kale, rocket)

• Colourful vegetables like peppers, carrots and beetroot

• Citrus fruits and kiwis

• Berries rich in antioxidants

• Fermented foods such as yoghurt or kefir

• Collagen

Eating a wide variety of colourful, whole foods helps cover vitamin and mineral needs without relying on supplements.

As race day approaches may not be the best time to experiment, and it may be better to stick with foods you know your body tolerates well. Familiar meals reduce digestive stress and help you feel calm and in control. To stay in control, eating the same foods helps keep your body on track, which is why we also recommend trying foods and gels you will consume on marathon day. 

Veloforte offers products which are perfect for running nutrition, such as energy chews and overnight oats, which can provide you with that much-needed energy for race day.