Is pizza good before a marathon? The Runner's Guide to Pre-Race Fueling

October 6, 2025 •

4 min read

Marathon runners can burn over 2,600 calories during a race, making proper fuel storage and timing absolutely essential. Many athletes turn to carbohydrates like pasta or pizza for pre-race carb-loading, but the question remains: is pizza good before a marathon? The simple answer is that it's complicated and depends heavily on the type of pizza and, more importantly, when you eat it.

Quick Summary

Proper fueling is crucial for marathon performance, and while heavy, greasy pizza is ill-advised right before a race due to digestive issues, a lighter, homemade version consumed the night before can be part of a carb-loading strategy if practiced during training.

Key Points

Avoid Greasy Pizza Near Race Day: High fat and fiber in traditional pizza can cause significant digestive distress during a marathon due to slower digestion.
Timing Matters for Pizza: If eating pizza, consume a lighter, homemade version the night before (36-48 hours out), not right before the race.
Modify Your Pizza for Fuel: Use thin crust, light cheese, and low-fiber toppings to reduce fat and aid digestibility.
Practice Race-Day Nutrition: Never try a new meal on race day; test your pre-race fueling strategy during your long training runs to know what works for you.
Choose Safer Alternatives: Opt for classic, easily digestible carb-heavy meals like pasta with marinara or a baked potato for reliable pre-race fuel.
Prioritize Low-Fiber Carbs: When carb-loading, focus on simple, easily digestible carbohydrates like white rice or plain bagels, especially closer to the race.

The Nutritional Dilemma: Why Greasy Pizza is a Race-Day Risk

Traditional, takeout pizza is typically not recommended for fueling right before a race, especially on race morning or the night immediately preceding it. The main culprits behind its unsuitability are its high fat and fiber content, which can cause significant digestive distress during a long and strenuous run.

High Fat Content: Greasy foods, especially those high in saturated fats like cheese and pepperoni, take a long time for the body to digest. During a marathon, blood is diverted from the digestive system to the working muscles, which further slows digestion. This can lead to bloating, cramping, and an upset stomach, severely hindering performance.
Excessive Protein: Toppings like sausage and extra cheese can load a pizza with too much protein, which is not the body's primary fuel source during prolonged endurance exercise. Excessive protein intake before a race can cause a feeling of sluggishness as the body works to process it.
High Fiber Toppings: While great for overall health, high-fiber toppings like certain vegetables can increase gut motility and cause gas, bloating, and the need for a mid-run bathroom stop.

A Runner's Pizza: Making It Race-Friendly

For many runners, pizza is a comfort food and part of a pre-race tradition. If you insist on having it, the key is to make smart, race-friendly modifications and consume it at the right time. A lighter, homemade version eaten the night before a marathon might be acceptable for some athletes, but only if they have practiced with it during training.

Here’s how to make a healthier pizza choice:

Choose a Thin Crust: Opt for a thin crust instead of a thick, doughy one. This reduces the overall amount of fiber and fat in the meal, making it easier to digest. White flour is often recommended in carb-loading contexts, as it is lower in fiber than whole wheat.
Go Light on the Cheese: Use a minimal amount of low-fat cheese or skip it entirely. Excess cheese is a major source of fat and can cause digestive issues.
Use a Simple Sauce: A light marinara sauce is preferable to rich, creamy sauces. Ensure the sauce is not overly spicy, as this can also irritate the stomach.
Select Low-Fiber Toppings: Stick to easily digestible toppings like cooked spinach, bell peppers, or fresh tomatoes. Avoid high-fiber vegetables or heavy processed meats like pepperoni.

The Importance of Timing

Proper carb-loading for a marathon actually happens in the two to three days leading up to the race, not just the night before. This strategy aims to maximize your glycogen stores without overloading your digestive system right before the start line. Eating your main pre-race meal, even a light one, earlier in the evening (for example, 36-48 hours out) allows for more time for digestion and absorption.

Practice Makes Perfect: The Golden Rule of Race-Day Nutrition

Perhaps the most important rule of marathon nutrition is: Never try anything new on race day. Your final long training runs are the perfect opportunity to test your fueling strategy, including your chosen pre-race meal. This allows you to see how your body reacts to specific foods and timings, preventing any nasty surprises during the marathon.

Experiment During Training: During your longest training runs, simulate race conditions by eating the same meal you plan to have before the marathon. Pay attention to how you feel and if you experience any digestive discomfort.
Listen to Your Body: Every runner is different. Some can tolerate certain foods better than others. If a particular meal, even a modified one, doesn't sit well during training, it's best to avoid it on race day.
Consult a Professional: For a personalized approach, consider consulting a sports dietitian. They can help create a customized nutrition plan that aligns with your specific training needs and body. For more insights into race-day nutrition, you can check out the Every Woman's Marathon guide.

Comparison: Risky vs. Race-Friendly Pizza


Feature	Race-Day Risky Pizza	Pre-Race Night-Friendly Pizza
Crust	Thick, doughy, whole-grain	Thin, white flour
Sauce	Rich, spicy, creamy sauces	Light marinara or tomato paste
Cheese	Extra cheese, high-fat dairy	Minimal, low-fat cheese or none
Toppings	Pepperoni, sausage, high-fiber veggies	Simple, low-fiber veggies (cooked spinach, bell peppers)
Timing	Race morning or a few hours before	Night before (preferably 36-48 hours out)
Digestibility	Very slow, likely to cause issues	Much faster, less likely to cause issues

The Better Alternatives

If you decide against the pizza gamble, there are numerous tried-and-true pre-race meals that provide the necessary carbohydrates without the risk of digestive distress.

For the Night Before:

Pasta with Marinara Sauce: A classic for a reason, this meal provides a high dose of simple carbohydrates with minimal fat and fiber.
Large Baked Potato: A simple baked potato with minimal toppings (like a bit of salt) is another great, low-fat option for a carb-rich meal.
White Rice Dishes: Simple white rice dishes with lean protein, like grilled chicken, are also an excellent choice.

For Race Morning (2-4 hours before):

Plain Bagel with Nut Butter: This provides a combination of easy-to-digest carbs and a small amount of protein.
Oatmeal with Honey and Banana: A great option for sustained energy.
Toast with Jam or Honey: A very simple and quick source of carbohydrates.

Conclusion: Making the Smart Choice for Your Race

So, can you have pizza before a marathon? The verdict is clear: while a greasy, thick-crust pizza on the eve of your race is a recipe for disaster, a strategically planned, lighter, homemade version the night before could be part of your carb-loading routine. The absolute most important factor is what you've practiced and what you know your body can tolerate without issue. By understanding the nutritional nuances and prioritizing easily digestible, carbohydrate-rich foods, you can ensure your body is properly fueled to perform at its best on marathon day.

Remember to listen to your body, train your gut, and when in doubt, stick to the tried-and-true marathon classics. Your race day performance and stomach will thank you for it.

Frequently Asked Questions

Carb-loading is best done in the two to three days leading up to the race. Focus on increasing your intake of easily digestible carbohydrates, such as pasta, white rice, or potatoes, while slightly reducing your intake of fat and fiber.

Yes, but with caution. A light, homemade pizza with a thin crust, simple marinara, and minimal, low-fat cheese can be acceptable for some runners, especially if you have successfully tested it during training. Avoid greasy, takeout options.

Avoid fatty foods, high-fiber foods, and spicy foods. These can all cause digestive distress and bloating. Also, avoid trying any new foods or drinks on race day.

Some sources suggest pizza can help with recovery due to its combination of carbs and protein, which helps replenish glycogen and aids muscle repair. However, greasy pizza can be hard to digest immediately after a run, so a lighter option is still best.

Your last substantial meal should ideally be eaten 36 to 48 hours before the race. On race morning, eat a smaller, easily digestible breakfast two to four hours before the start time.

Safe alternatives include pasta with a simple marinara sauce, a baked potato with minimal toppings, or a rice dish with lean protein. These options are rich in carbohydrates and low in fat and fiber.

Choose a breakfast you have practiced and know your body tolerates well. Common options include a bagel with a little nut butter and banana, oatmeal with honey, or toast with jam.