When it comes to marathon preparation, well-thought-out training plans and long runs in the lead-up to the event tend to steal the spotlight. However, the nutritional side of things is just as important, with this often being the difference between hitting a wall and finishing strongly. Without the right fuel before, during and after the race, your body’s engine and the best training won't always save you. From hydration strategies, all the way to energy supplements, Veloforte has compiled what you need from a nutritional point of view when running a marathon.

Taking place over 26.2 miles, a marathon pushes your body to its absolute limits, with your muscles relying heavily on stored carbohydrates for energy. Once these stores eventually run low, fatigue will begin to set in quickly, with this being where the term ‘hitting a wall’ comes from. It is for these exact reasons that following a marathon training nutrition plan is key, as this can ensure your energy stores are maximised, and that you can maintain optimal performance on race day. Not only is sports nutrition about what you eat before the race, but it is also a long-term strategy that can support recovery, consistency, and endurance as a whole.

Even before race day, nutrition plays an important role in marathon training. During training, your calorie and carbohydrate intake needs to increase significantly, as long runs and back-to-back sessions both require adequate fuel to support recovery. Your daily diet when marathon training should focus on protein such as lean meat, fish, and eggs, healthy fats like nuts, seeds, and natural oils, and, of course, carbohydrates. 

The latter of this can include items such as rice, whole grains, pasta, oats, potatoes, and fruit, with these needing to form the backbone of your diet, particularly on tough, long training days. These replenish your glycogen stores and help to keep energy levels stable, all whilst the protein reduces the risk of injury and supports the repair of muscle. If you skip meals or underfuel, this may lead to poor performance and fatigue during the marathon, something no runner wants.

A highly underestimated part of a marathon training nutrition plan is hydration. As you run, fluids and electrolytes are lost through sweat, something that affects concentration, the function of muscles, and overall performance. Although water may seem enough on its own, this is not always the case, especially when it comes to long runs. 

This is where electrolytes come into play, with sodium, magnesium, and potassium offering a range of benefits. These can prevent any cramping, maintain the balance of your fluids, and support the function of your muscles, all key factors when running a marathon. Sports drinks and electrolyte powders are just some supplements that can be factored into your marathon training nutrition plan to determine which works best for you, both of which can replenish your body with minerals it needs for optimal performance.

Helping to maintain energy levels once your body's natural blood sugar stores begin to deplete, energy supplements also play a vital role when it comes to running a marathon. During these races, relying on stored fuel alone may not be enough, which is why supplementing it with easily digestible carbohydrates is essential.

As part of a well-structured marathon training nutrition plan, energy supplements should be tested to find out what works best for your body. Energy bars are some of the most common types used by runners, with these typically used during training, rather than on race day itself. These include carbohydrates, along with small amounts of protein and fat, making them filling but sometimes slower to digest. Although this may seem like a negative, this makes them ideal for consumption during slower-paced long runs, supporting your calorie intake on high mileage days.

Energy chews, on the other hand, are small, bite-sized pieces that provide a quick release of energy. These allow for flexible dosing throughout a run, giving the body a boost of energy, as well as coming with electrolytes to support hydration. Due to their size and lightweight nature, they are easy to fit into a marathon training nutrition plan, with many runners choosing these as they can consume them gradually.

If it is fast-absorbing carbohydrates that you are looking for, energy gels are designed especially to replenish blood sugar levels during prolonged periods of exercise, such as marathons. These come with small amounts of caffeine to keep runners focused and alert, with some even including additional electrolytes to help delay exhaustion.

A marathon training nutrition plan doesn't stop when you cross the finish line; runners also need to think of the recovery process that begins immediately after. Post-marathon nutrition should include protein to repair muscle damage, fluids to replenish lost minerals and rehydrate, as well as carbohydrates to give you some energy back. Things such as protein bars and powders are optimal for this, all of which can help reduce soreness after a long 26.2 miles.