Running a marathon is a test of endurance, preparation, and mental toughness. But one of the most overlooked factors in marathon performance is nutrition. What you eat in the days leading up to the race and on race morning can significantly affect how you feel and perform over 26.2 miles.

This guide will help you plan your pre-marathon nutrition, covering what to eat in the days leading up to the race and what to eat on race morning. We’ll also highlight some convenient, high-performance options, including overnight oats, energy chews, bars, and gels.

Pre-marathon nutrition is incredibly important, as it fuels you to run for hours. The goal is to provide your body with enough energy to sustain performance while avoiding gastrointestinal discomfort. Marathon running primarily relies on glycogen stored in your muscles and liver, so your diet should focus on topping up these stores in the days leading up to the race.

Getting your nutrition right isn’t just about race day itself; it’s about the 3-4 days leading up to the marathon. During this period, you want to prioritise carbohydrates to maximise glycogen stores while maintaining a balanced diet of proteins and healthy fats.

One incredibly important thing to do before a marathon is to carb-load the days before the event. The 2-3 days before your marathon, increasing your carbohydrate intake can help maximise glycogen stores, giving you more sustained energy on race day. Foods like pasta, rice, potatoes, quinoa, oats, and fruit are excellent sources of carbohydrates.

For runners who prefer a simple, convenient option, overnight oats are perfect. Packed with slow-release carbohydrates, seeds, and natural ingredients, they provide a balanced, energy-rich breakfast that fuels both training and recovery in the days leading up to the race.

While carbohydrates are the priority, don’t neglect protein and healthy fats. Protein helps with muscle repair after training sessions, while fats provide longer-lasting energy. Include moderate portions of lean meats, fish, eggs, nuts, seeds, and avocados in your diet.

It’s easy to overlook, but staying hydrated in the days before the marathon is crucial. Water, herbal teas, and naturally hydrating foods like watermelon or oranges can help you maintain optimal hydration levels without overloading your system.

On marathon day, the timing and type of food you eat can have a big impact on performance. Most runners aim to have breakfast 2-3 hours before the start. On race morning, focus on foods that are high in carbohydrates but low in fibre and fat to prevent gastrointestinal discomfort. Traditional choices include white toast with honey, bagels, or porridge. Overnight oats are also a brilliant option for an easily digestible breakfast, whilst they are also nutrient-dense and can easily be mixed with fruit or honey for extra energy.

If you do not have enough time in the morning to consume oats, there are plenty of other snacks you can have on the go to ensure you are ready for the race. For example, energy bars are ideal as they can give a quick energy boost, providing you with a concentrated source of carbs without upsetting the stomach.

Finally, during the marathon and marathon training, it is critical to take sources of energy with you on the run to avoid ‘hitting the wall’. We recommend products such as our chews and energy gels, which are extremely portable and easy to digest when quick energy is needed.

• Carbohydrate loading in the 2-3 days before the marathon helps maximise glycogen stores.

• Breakfast on race morning should be high in carbohydrates, low in fat and fibre, and easily digestible.

• Quick energy options, like Veloforte Energy Chews or gels, provide fast fuel immediately before and during the race.

• Hydration is essential in the days before, on race morning, and during the marathon itself.

Nutrition is a crucial part of marathon preparation. While training, pacing, and mental focus are often the headlines, your energy stores and how you fuel your body can have a tangible impact on performance and enjoyment.

By choosing nutrient-rich, easily digestible foods, staying hydrated, and incorporating convenient performance products like those from Veloforte, you can approach race day with confidence, knowing your body is well-fuelled for the challenge ahead.

Whether you’re enjoying overnight oats for breakfast, carrying energy chews for a quick boost, or using gels and bars during your long runs, thoughtful nutrition can help make your marathon experience more rewarding, comfortable, and successful.

If you are looking for more ways to improve your running nutrition, our dedicated page is full of products that can help you through short runs and marathon training!