By The Cooroy Dietitian
Carlos Thought Training Was the Hard Part…
Carlos had done everything right.
For six months he'd watched the sun rise from the road more times than he'd watched it from his kitchen. His weekends revolved around long runs. His shoes had hundreds of kilometres on them. He'd battled blisters, sore calves and the occasional urge to turn around halfway.
He was ready.
Or so he thought.
The week before the marathon, Carlos became obsessed with one question.
"What should I eat?"
His mates all had advice.
"Just eat heaps of pasta."
"Don't eat after 6 pm."
"I ran my best marathon on bacon and eggs."
Someone even suggested a couple of beers would help him relax.
By race morning Carlos was more confused than prepared.
The truth is that marathon nutrition isn't about one magic meal. It's about giving your body enough fuel before, during and after the race so all that hard training can shine.
Why Marathon Nutrition Matters
A marathon isn't just a test of fitness.
It's a test of energy management.
Your muscles store carbohydrate as glycogen—your body's preferred fuel during long-distance running. Even well-trained runners only have enough glycogen for around 90–120 minutes of hard running.
After that, if you're not replacing carbohydrate, your body starts to struggle.
That's when runners "hit the wall."
The good news?
Nutrition can help delay or even prevent it.
The Week Before Your Marathon
Forget eating endless bowls of pasta.
Instead, aim to:
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Increase carbohydrate intake in the final 2–3 days before the race.
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Reduce training volume while keeping meals balanced.
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Stay well hydrated.
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Avoid trying unfamiliar foods.
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Keep fibre moderate if you have a sensitive stomach.
Think rice, potatoes, pasta, oats, bread, fruit and yoghurt—not just one giant carbohydrate feast.
Race Morning
Aim to eat 2–4 hours before the start.
Good options include:
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Porridge with banana and honey
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Toast with jam
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A bagel with peanut butter
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Low-fat yoghurt with cereal
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A banana and sports drink if you're short on time
Drink fluids gradually rather than all at once.
During the Marathon
This is where many runners come unstuck.
Most runners benefit from consuming 30–60 grams of carbohydrate every hour.
Experienced runners competing for several hours may tolerate up to 90 grams per hour if they've practised during training.
Popular options include:
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Energy gels
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Sports drinks
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Chews
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Bananas
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Jelly lollies
Never experiment with race-day nutrition.
Practise your nutrition strategy on long training runs.
Hydration Matters Too
Losing too much fluid can affect performance.
Drinking too much water can also cause problems by diluting sodium levels.
Drink according to your thirst and consider electrolyte replacement during longer events or hot conditions.
Recovery Nutrition
Carlos crossed the finish line exhausted.
His first instinct was to collapse on the grass.
His second was to grab a burger.
Actually…that wasn't such a bad idea.
Recovery nutrition should include:
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Carbohydrate to replace glycogen
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Protein (20–30 g) to support muscle repair
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Fluids and electrolytes to replace losses
Chocolate milk, a chicken sandwich, yoghurt with fruit or a balanced meal all work well.
The Biggest Marathon Nutrition Mistakes
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Trying new foods on race day
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Skipping breakfast because of nerves
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Waiting until you're hungry to fuel
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Forgetting hydration
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Not practising with gels or sports drinks during training
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Ignoring recovery nutrition
Carlos Finished Strong
The next marathon looked very different.
He'd practised his nutrition strategy during training.
He knew exactly what he'd eat the night before.
He packed the gels he'd already tested.
He drank to thirst.
He crossed the finish line tired—but smiling.
Because marathon success isn't just built on kilometres.
It's built one meal, one snack and one gel at a time.
Need Help With Your Marathon Nutrition?
Whether you're training for your first marathon or chasing a personal best, working with an Accredited Practising Dietitian can help you develop a personalised marathon nutrition plan that supports your training, improves recovery and helps you perform at your best on race day.
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