What is the best meal to eat before a marathon?

January 13, 2026 •

3 min read

According to the National Institutes of Health, carbohydrate loading has been shown to improve performance in endurance events lasting over 90 minutes. Finding the best meal to eat before a marathon involves maximizing glycogen stores without causing digestive distress, a process that requires a strategic approach in the days and hours leading up to the race.

Quick Summary

This guide covers the strategic timing and ideal types of food for pre-marathon fueling, from carb-loading protocols in the final 48 hours to the perfect race day breakfast. It details low-fiber, carbohydrate-rich options and provides practical tips to avoid gastrointestinal issues, ensuring you start the race with maximum energy reserves.

Key Points

Start carb-loading early: Begin increasing carbohydrate intake 36-48 hours before the marathon, focusing on low-fiber, carb-dense foods like white pasta and rice.
Time your breakfast right: Eat your last main meal 2-4 hours before the race starts to ensure proper digestion and top off liver glycogen stores.
Choose simple carbs on race day: Prioritize easily digestible carbohydrates like bananas, bagels, or oatmeal over high-fiber options to avoid GI distress.
Stick with what you know: Never introduce new foods or gels on race day; practice your fueling strategy during your long training runs.
Prioritize hydration: Increase your fluid intake during the carb-loading phase and on race morning to aid in glycogen storage and maintain optimal hydration.
Manage fiber intake: In the days leading up to the race, reduce high-fiber foods to minimize the risk of stomach issues.
Don't overeat the night before: Keep your dinner carbohydrate-heavy but not excessively large, allowing for a good night's sleep and digestion.

Strategic Fueling for Your Race

Preparing your body for a marathon isn't just about the physical training; it's also about a precise nutritional strategy. The goal is to fill your body's glycogen stores, which act as the primary fuel source for your muscles during high-intensity, long-duration exercise. The right pre-race meal and fueling plan can be the difference between hitting a personal best and hitting 'the wall'. This section breaks down the crucial nutritional steps to take in the final 48 hours before your marathon, focusing on what to eat and, just as importantly, what to avoid.

The 48-Hour Carb-Loading Protocol

Carb-loading involves increasing your carbohydrate intake in the two to three days before a marathon. A common recommendation is to aim for 10-12 grams of carbohydrates per kilogram of body weight per day. Focus on increasing your carbohydrate intake rather than just eating more food; replacing some protein and fat with carbs can help achieve this. Choosing low-fiber options like white rice, white bread, and plain pasta can minimize digestive issues.

Race Day Breakfast: Timing and Composition

Eating your pre-race meal 2-4 hours before the marathon helps top up liver glycogen and allows for proper digestion. This meal should be low in fat and fiber and rich in easily digestible carbohydrates. It's crucial to stick to foods you've tested during training. Suitable options include a banana, a bagel with jam, or low-fiber cereal with low-fat milk. Liquid options like sports drinks or smoothies can also be suitable.

Comparison of Pre-Marathon Meal Components


Food Type	Recommended Options	Why It's Recommended	What to Avoid	Why It's Avoided
Carbohydrates	White pasta, white rice, oatmeal, bagels, bananas	Easily digested and rapidly converted to glycogen.	High-fiber whole grains, legumes	Slows digestion and can cause GI distress.
Protein	Lean chicken, white fish (in small amounts)	Aids muscle repair; necessary for overall health, but not the priority pre-race.	Red meat, high-fat dairy, high-protein supplements	Slows digestion and can cause stomach upset.
Fats	Small amount of peanut butter or avocado (if tolerated)	Source of energy, but secondary to carbs.	Fried foods, fatty sauces, rich creamy dishes	Causes slow digestion and can lead to GI issues.
Fiber	Low-fiber fruits (bananas), white bread, refined grains	Minimizes digestive upset and stomach cramps.	High-fiber cereals, large salads, fibrous vegetables	Can cause bloating, gas, and an unwanted mid-race bathroom stop.
Fluids	Water, sports drinks, diluted fruit juice	Essential for hydration and replenishing fluid stores.	Caffeine (for those sensitive), excessive sugary sodas	Can cause dehydration and stomach upset if over-consumed.

The Importance of Hydration

Staying hydrated is vital as glycogen is stored with water. Drink consistently in the days leading up to the race and on race morning, but avoid excessive fluid intake right before the start. Sports drinks can help replenish electrolytes.

Listen to Your Body and Practice in Training

Experiment with different foods and timings during long training runs to find what works best. Avoid trying new foods on race day. Having a tested fueling plan builds confidence. For more detailed information on marathon fueling, consider consulting {Link: Runner's World https://www.runnersworld.com/uk/nutrition/diet/a27178213/when-to-start-carb-loading-marathon/}.

Conclusion: Fueling for Success

Optimal marathon performance relies on a strong nutritional strategy. Maximizing muscle glycogen with a carb-heavy, low-fiber diet in the days before the race, combined with a strategic, easy-to-digest breakfast and consistent hydration, will provide the necessary fuel to perform your best. Experiment, listen to your body, and feel confident in your preparation.

Frequently Asked Questions

The best marathon morning breakfast consists of easily digestible, low-fiber carbohydrates, such as a bagel with jam, oatmeal, or a banana. It should be a meal you have practiced with during your long training runs.

You should aim to eat your pre-marathon breakfast approximately two to four hours before the race begins. This allows your body enough time to digest the food and use it for energy.

While a pasta dinner is a classic carb-loading meal, your focus should be on increasing carbohydrate intake in the two to three days leading up to the race, not just one large meal. Your dinner the night before should be carbohydrate-heavy but not so large that it causes discomfort.

If you are accustomed to having coffee in your normal routine, a small amount on race morning is generally fine. However, it's best to test this during training to ensure it doesn't cause any stomach issues or unwanted bathroom stops.

While protein is important for recovery, it's not the primary focus right before a marathon. Small amounts of lean protein are fine, but excessive amounts can slow digestion. Focus on carbs for energy.

Energy gels are typically used during the race for a quick energy boost, not as part of your main pre-race meal. However, a gel 15-30 minutes before the start can be used to top off your energy.

If you have a nervous stomach, opt for liquid calories from sports drinks or a diluted smoothie instead of solid food. Practice this strategy during training and ensure you are hydrating properly.