How to Eat 2 Weeks Before a Marathon: Fueling for a Strong Finish

October 17, 2025 •

3 min read

According to sports dietitians, proper marathon nutrition begins well before race week, with the final two weeks being a crucial period for fine-tuning your diet. By understanding how to eat 2 weeks before a marathon, you can avoid hitting the wall, boost your energy stores, and ensure a strong, comfortable race performance.

Quick Summary

This guide provides a detailed nutrition strategy for the final two weeks of marathon preparation, covering weekly dietary adjustments, carb loading techniques, hydration strategies, and common foods to include and avoid. It emphasizes practicing nutrition during training runs to avoid race day surprises.

Key Points

Start Slow: Begin subtly increasing your carb intake and focusing on quality, nutrient-dense foods at the two-week mark.
Practice Race-Day Fueling: Use your last long training run to test out your intended race-day gels, chews, or sports drinks.
Carb-Load Strategically: Initiate serious carb-loading 36-48 hours before the race, focusing on easily digestible, low-fiber carbohydrates like white rice or pasta.
Taper Fiber: Reduce your fiber intake 2-3 days pre-race to minimize the risk of gastrointestinal issues on the course.
Stay Hydrated: Drink plenty of water and electrolyte-rich fluids throughout the taper, especially during carb loading, to ensure proper energy storage.
Avoid New Foods: Stick to familiar meals and snacks in the final week to prevent any digestive surprises on race day.
Balance Your Macronutrients: While carbs are key, don't eliminate protein and healthy fats completely from your meals in the lead-up.
Keep It Simple: The night before, eat a light, carb-heavy meal you know your body can handle, and eat it early to allow for digestion.

Week 2: Building Blocks and Final Long Runs

During the two weeks leading up to your marathon, your training volume decreases as you enter the taper phase, but your focus on nutrition becomes even more important. This is a time to prioritize balanced, nutrient-rich meals to help muscles recover from peak training and to gradually increase carbohydrate intake.

Prioritizing Nutrients

In this phase, aim for a diet centered on whole foods. A balanced plate should consist of roughly 60% carbohydrates, 20% protein, and 20% healthy fats. Adequate protein is still necessary for muscle repair, even with reduced mileage. Healthy fats from sources like avocados and nuts provide sustained energy.

Example Meal Components (Week 2):

Oatmeal with fruit and nuts
Lean protein salads with grains
Fish with roasted vegetables and complex carbohydrates

The Final Long Run

Your last significant long run, typically early in this two-week window, is an ideal time to practice your race-day fueling plan. Test the gels, chews, or sports drinks you intend to use on race day to ensure they agree with your stomach.

Week 1: The Art of Carb Loading

True carbohydrate loading, focused on maximizing muscle and liver glycogen stores, takes place in the 36-48 hours before the race. The goal is to feel energized, not overly full. Eating smaller, more frequent meals of easily digestible carbohydrates is more effective than one large meal the night before.

Gradual Increase and Fiber Reduction

Increase the proportion of carbohydrates in your meals as race day approaches. Around 72 hours out, consider reducing fiber intake to minimize potential GI issues during the race. Simple, refined carbohydrates are often preferred due to their easy digestion.

Carb-Loading Food Ideas:

White bread or bagels
Pasta with light sauce
White rice
Pancakes
Potatoes (peeled)
Bananas
Dried fruit

Hydration and Electrolytes

Hydration is critical, especially during carb loading, as glycogen storage requires water. Sip water and electrolyte drinks throughout the day. In warm conditions, a little extra salt in food can help retain sodium. Aim for pale yellow urine as an indicator of good hydration.

Comparison of Tapering Weeks


Feature	Week 2 (14-8 days out)	Week 1 (7-1 day out)
Carbohydrate Focus	Balanced complex carbs.	Increased high-GI carbs.
Protein	Steady intake for repair.	Moderate, slightly reduced.
Fat	Healthy fats included.	Low fat.
Fiber	Normal healthy intake.	Gradually reduced.
Foods to Avoid	Junk food, unfamiliar meals.	High-fiber, spicy, fatty, new foods.
Key Action	Practice race-day fueling.	Execute carb-loading strategy.

Race Week Countdown: A Final Look

The Final 48 Hours

Avoid high-fiber, high-fat, and rich foods. Focus on easily digestible carbohydrates. A substantial lunch two days prior can help with loading without feeling heavy on race morning.

The Night Before

Keep dinner light, familiar, and simple, focusing on carbohydrates like pasta with a light sauce. Eat earlier in the evening to allow for digestion. Remember to stick to practiced foods for race day breakfast.

Conclusion: Practice and Personalize

The key to eating in the two weeks before a marathon is a gradual shift from balanced training nutrition to strategic carb loading while prioritizing digestive comfort. Your individual needs and what you've practiced during training are paramount. By managing your macronutrients, tapering fiber, and staying hydrated, you'll be well-prepared for race day.

For more expert advice, the American College of Sports Medicine's guidelines on nutrition and athletic performance is an excellent resource. This approach helps ensure you start the marathon feeling strong and ready.

Frequently Asked Questions

Yes, two weeks out marks the start of your taper period. While you don't need to drastically change everything, you should start shifting your diet to prioritize carbohydrates and focus on nutrient-dense foods for recovery.

Effective carb loading typically begins 36 to 48 hours before the marathon, not a full week in advance. The final two to three days should see an increased proportion of calories coming from high-glycemic carbohydrates.

In the final days, it's best to avoid high-fiber foods, overly fatty or fried foods, spicy meals, and alcohol. These can cause digestive distress and inflammation, hampering your performance.

Yes, it is completely normal to gain a few pounds during your taper. This is because each gram of stored glycogen binds with three grams of water, which is a good sign that your energy stores are topped up and ready for the race.

A simple, light, and familiar meal that is high in carbohydrates and low in fat and fiber is ideal. Classic choices include pasta with a light tomato sauce or a baked potato with a lean protein side.

Proper hydration is crucial. Glycogen storage requires water, so consistently sipping fluids and electrolytes throughout the final two weeks is vital. Ensure your urine is pale yellow to confirm you are properly hydrated.

If you are accustomed to having coffee during your training, then yes. However, be mindful of your tolerance, as excessive caffeine can lead to GI issues. Some runners reduce caffeine intake in the days prior to maximize the boost on race day.