What to eat before running a marathon (even if you’re Googling it the day before)

Do you have 26.2 miles staring you down tomorrow?

Feeling that mix of excitement, nerves, and “wait, what am I supposed to eat again?” 

Totally normal. And you’re in exactly the right place.

Fueling up doesn’t have to be super complicated or stressful. Because honestly, the simpler, the better. 

I’ll walk you through what to eat (and drink!) before running a marathon, so you’re not standing at the start wondering if you totally messed up breakfast. 

So let’s talk about what to do today.

You already know the foods that work for you. Let’s make sure you stick to what feels familiar. 

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Carb load today, but keep it simple + familiar

The day before your race isn’t the time for culinary adventures. (But after the marathon? It’s on.) 

Your #1 eating goal for today? 

Top off your glycogen stores by eating carbs.

You’re giving your muscles extra fuel to stash away as glycogen (that’s your body’s main energy source for endurance).

This stored glycogen? It kicks in so you have energy when the miles get really long. (Mueller et al., n.d.)

If you want a rough target 🎯:

Aim for about 8–12 grams of carbs per kilogram of bodyweight.

Spread your carbs across a few meals and snacks to keep your stomach happy.

(But tbh, you don’t have to obsessively track it. It’s about steadily adding carbs, not stuffing yourself until your jeans are ready to burst.)

So stick to foods you already know your body handles well. It’s the foods and meals you’ve eaten through weeks of marathon training without a second thought. 

Here’s the simple game plan:

✅ No new foods (That new bookmarked recipe? Save that for after the marathon.)
✅ Go for high-carb, low-fiber meals you’ve had before
✅ Skip anything super heavy, greasy, high-fiber, or ultra-spicy  (unless you know your stomach is used to it)

A few quick reminders:

• Hold off on high-fiber foods like raw veggies, beans, or heavy whole grains. They can be rough on your stomach the next morning. 

• Keep fat on the lighter side. A little fat is fine like a drizzle of olive oil or sesame oil, but super rich, heavy meals can slow you down.

• Stick to a little protein (chicken, tofu, or egg), but big portions of protein and fatty cuts? That’s best for after your marathon.

Think easy, familiar meals, like:

(Your comfort foods might look different from someone else’s and that’s the point. Familiar + easy-to-digest is the goal.)

 ✔️A bowl of plain rice, congee, or noodles with a little protein (tofu, egg, chicken)
✔️ A sandwich on bread you know sits well (that could be milk bread, sourdough, pita, whatever you normally eat)
✔️ Baked potatoes or soft-cooked veggies you’ve eaten often
✔️ Noodles tossed with olive oil, sesame oil, or your usual mild sauce. Remember,  nothing super heavy.

Bottom line: Turn to the foods your body already knows how to run on. Your pre-race meals and snacks should feel boring in the best way: simple, satisfying, no surprises.

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Hydration strategy: sip smart

Marathon eve isn’t just about eating, it’s about smart sipping too.

And quick note! Today’s not the day to overdo it on those cocktails. Your body’s got to focus on hydrating today.

Here’s the deal:

• Sip fluids throughout the day, rather than chugging huge amounts at once.
• Add electrolytes to your water (especially sodium, which keeps you hydrated and ward off cramps). Some easy electrolyte options: Nuun tablets, Skratch, Tailwind Nutrition
• If you’ve been using a specific mix in training, stick with that! It’s what works.

⚠️ Hyponatremia heads up: If you drink too much plain water without balancing it with sodium, it can dilute your blood sodium levels, which can lead to hyponatremia.

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Did you know…? 🚨

Your hydration needs shift with the weather, so it’s key to adjust accordingly.

My guide, Your Last-Minute Marathon Fueling Plan, has all the tips you need, without making you start from square one.

➡️ [Grab the guide]

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The night before: Quick tips for a smooth marathon morning

Dinner doesn’t need to be a big deal (no “last supper” drama here). You want to feel satisfied, but not stuffed.

• Keep it light and carb-focused, with a little protein
• Stop eating 2–3 hours before bed (your stomach will thank you)
• Skip the salty, greasy, or heavy foods that could make you feel bloated and uncomfortable
• Prep your pre-race breakfast (whatever familiar foods work for you) 

And finally, *try* to get a good night’s sleep (but don’t stress if you can’t!) It’s totally normal to feel restless before race day. But tonight’s your excuse to relax, even if it isn’t perfect. 

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Want a full carb + hydration walkthrough you can try throughout marathon training and on race day? I go through exactly what to do over in this post on what to eat before a marathon.

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What to eat and drink on marathon morning

Pre-race breakfast: keep it familiar

Aim for 2-3 hours before the race. 

Go for something simple and carb-heavy like oatmeal with banana, milk toast with jam, or a steamed bun (or whatever simple carb-y breakfast you already know sits well for you!).

You’re looking for about 50-100 grams of carbs, but don’t go overboard. No time to get fancy or experiment with new foods today!

Hydration: sip, don’t chug

A little water or a sports drink is perfect here. (And if coffee or tea is part of your usual routine, that’s fine too!) Keep sipping, but don’t drown yourself.

Hydration is key, but you want to feel ready, not waterlogged.

Drink about 16oz of an electrolyte drink 2 hours pre-race, then keep sipping 4-8oz every 20 minutes until the start.

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