Marathon nutrition

Training nutrition overview

Marathon nutrition is part of training. Carbohydrate availability, gastrointestinal tolerance, fluid, sodium and logistics should be practised repeatedly across the build rather than decided during taper week.

Pre-training considerations

• Use key long runs to rehearse the full breakfast-to-finish nutrition plan.
• A purposeful carbohydrate-loading approach in the final one to three days may be useful; total needs depend on body size and experience.
• Keep race-eve foods familiar and avoid excessive fibre, fat or alcohol if they compromise comfort or sleep.

During-training considerations

• Many runners work toward roughly 30–60 g carbohydrate per hour; well-trained, well-practised athletes may tolerate more.
• Train the gut progressively instead of jumping to a high intake on race day.
• Coordinate gels, chews or drink with water, course aid stations and sodium needs.

Post-training recovery

• Start with tolerated fluid, carbohydrate, protein and sodium, then return to substantial meals.
• Appetite may be delayed; easy-to-consume liquids or simple foods can bridge the gap.
• Avoid using post-race alcohol as a replacement for rehydration and food.

Hydration

• Begin normally hydrated; pale-straw urine can be one useful clue, but no single marker is perfect.
• Estimate personal sweat loss from pre/post-session body-mass change when precision matters, while recognizing normal measurement error.
• For long, hot or high-sweat sessions, pair fluid with sodium and avoid drinking far beyond thirst and sweat losses.

Competition-day considerations

• Write down the plan by time or distance, including backup options if a station is missed.
• Do not chase complete fluid replacement while running; both dehydration and overdrinking can be harmful.
• Carry products you have tested and verify event-supplied product concentrations.

Safety and scope