Nutrition is so important to marathon success. What to eat, how much to eat, and when to eat are all key questions. We speak to the athlete's dietician Lydia Nader, MS, RDN, LDN, for guidance on how to properly fuel for a marathon. Lydia is a Chicago-based dietician who has helped many runners dial into their fueling needs for optimal performance. As a marathon runner herself, Lydia understands the unique nutritional needs around training, carb-loading, and fueling for races.
Lydia helped me tremendously last year when I faced some challenges around fueling. I am not a big breakfast person (or a morning person) and I struggled to eat enough before my long runs. Most mornings, all I could stomach was a banana or two. I tried oatmeal - the runner favorite - but that sat like a rock in my stomach and made me want to hurl mid-run. Even my beloved peanut butter on bagel did not work. Lydia came up with a strategy and a detailed nutrition plan for me, which varied based on how much and when I was running each day. Then, after an unexpected emergency appendectomy 6 weeks before the Berlin Marathon, she came up with a smoothies-heavy plan that ensured I was getting enough calories and nutrition in while being gentle on my stomach. I was able to successfully run Berlin Marathon and NYC Marathon a few weeks later. Needless to say, I find her advice invaluable!
Marathon Nutrition Questions Answered!
For the upcoming marathon day, Lydia gave us some key guidance on nutrition questions below. Here is a summary of her answers to our questions.
How early should we start carb-loading?
For a marathon, Lydia recommends carb-loading 3 to 4 days ahead of the race. To truly carb-load, there is a drastic increase in carbohydrate intake vs the amount we eat day to day, sometimes up to triple the amount of carbs.
How much carbohydrates do we really need?
When in regular marathon training (not taper period), the recommendation is to eat 5 to 7 grams of carbs per kilogram of body weight. To calculate your body weight in kilograms, take your weight in pounds and divide by 2.2. (For instance, a 150-lb person would be 150/2.2 = ~68 kg*. This person would need 341g to 477g of carbs per day. *Numbers are rounded.)
For the carb-loading phase 3-4 days before a marathon, try to increase carb intake to 7g to 10g per kg of body weight. (For the same 150-lb person, this would increase to 477g to 682g of carbs per day during the carb-loading phase.)
For many people, this sudden increase in carb intake can feel uncomfortable and it may result in bloating. Tips for hitting your carb goals include liquid nutrition – fruit juices, sports drinks, smoothies, acai bowls – which have a high amount of carbs but do not have as much volume as pasta or bread.
Are carb needs the same for men vs women?
Great question! They are different. Research shows that men respond better to carb-loading so the higher range (9-10g per kg of bodyweight) is recommended, while women tend to do better at the lower end of the range (7-8g per kg of bodyweight.) This is because a woman’s hormones shift more drastically, both over a monthly cycle and a woman’s lifespan, which can affect how carbohydrates are broken down. For instance, during a low hormone phase of the menstrual cycle, carbs are broken down more efficiently so a higher intake can be tolerated. Inversely, during the high hormone phase of the cycle, it is recommended to stick to the lower range of carb intake. Similarly, for women who are menopausal or peri-menopausal, it is recommended to stay in the lower end of the carb intake range, with more emphasis on getting enough fats and protein. Additional carbs are not necessarily harmful, but if not used, it could result in feeling more bloaty or puffy, which is not a feeling we want going into marathon day.
Will carb-loading lead to weight gain?
Carbs hold onto fluids, so it is very common to gain 2-3 pounds during the carb-loading phase. It is a way for our body to hold on to fluids and hydration for the marathon, so this is not a bad thing. Although the scale may read higher, we are not actually gaining weight in our adipose tissue (i.e. fat.) It is our body storing glycogen in our muscles for use during the marathon.
How much protein and fat should I eat?
While carbs are the main focus during the carb-loading phase, we should eat some protein as it is needed to maintain the health of our bodies, for repairing and healing. Protein is broken down into amino acids to manufacture hormones that are used in our immune systems, to fight off illness, and to prepare for high-stress situations like running a marathon. As for fat, be careful not to consume too much fat during the carb-loading phase and try to avoid fried foods. For healthy fats like avocado, try to eat them earlier on in the carb-loading phase rather than later. For those who count macros, Lydia recommends a macro breakdown of 60 to 70% carbs, 15-20% protein, and the rest in fat.
What types of carbs are the best to use?
Simple carbs that do not contain a lot of fiber are the best types of carbs to eat during carb-loading phase. Examples are foods like bread, pasta, pretzels, potatoes, rice, noodles, fruit, fruit juice, and acai bowls. In the days leading up to the marathon, it is best to reduce fiber. However, if you are vegan or eat a high plant-based diet, your body is more tolerant of high fiber foods so you can handle more fiber.
How should we modify our meals to include more carbs?
Lydia recommends making modifications of your usual meals to include more carbs. If you typically eat a salad during the day, make it a grain bowl with rice or quinoa. Add root vegetables like sweet potato and squash, and fruit for dessert. If you like to eat wraps for lunch, make it into a sandwich to increase the carbs. Drink juice and sports drinks instead of water.
What should we eat the day before a marathon?
1) Do NOT eat anything new that you have not tried before on your long runs. Keep track of meals that you ate the night before long runs and eat what made you feel good.
2) Eat something that is easy to digest – simple carbs and protein. Chicken and fish are easier on the digestive system than red meat. Some common meals might be pasta with chicken, rice with fish or chicken, or Asian noodles with some vegetables. Sushi is fine if you have practiced this before and you get it from a place you trust. Try to avoid pizza – the cheese and grease are too heavy on the stomach. Save it for after the race!
What should we eat the morning of race day?
1) Again, NOTHING NEW on race day! Stick to what you have practiced before.
2) Keep it simple with easily digestible carbs – banana, applesauce, oatmeal, graham crackers.
3) Try to get 150-200 grams of carbs within a 3-hour window before the start time. If you are eating breakfast 3 hours before your start time, you can have something more substantial like oatmeal, banana, and a little bit of peanut butter, or eggs on a bagel. Drink fruit juice or sports drink.
4) Remember that race day nerves will slow down your digestive system, so avoid fiber (no chia or flax seeds.)
5) Within a 1-hour window of start time, try to get in 30 to 60 grams of carbs – this can be a banana, a gel, or a nutrition bar on the way to the start line or while you wait in the corral.
6) Drinks like Maurten Mixes or Ucann can be a substitute for food and count toward your carb count.
7) You do not need to eat all the food at once. You can use the trickle strategy and space smaller meals over time, especially if you have a sensitive stomach.
How should we fuel during the race?
For a marathon, take in energy in the form of gels, chews or liquid nutrition while running. In general, try to get in 20g - 60g of carbs every 30 to 45 minutes. This is a range because it will depend on what your body can handle, your individual energy needs, and also in the type of gel you use. Some larger gels like Ucann and the new Maurten 160 have a lot of carbs and are designed to be taken less frequently. You also do not always have to take an entire gel all at once – you can take a bit at a time.
Why are electrolytes important and how much do we need?
Electrolytes – sodium, magnesium, and potassium - are super important as they are used for muscle firing, and muscle tension/relaxation is what our bodies are doing when we are running. Most people lose anywhere from 300-800g of sodium per hour when running, and the likelihood of getting this much during the race is difficult, so it is important to load up on electrolytes even before the race so there is not as much pressure to do it during the race.
The body can store electrolytes so we can also electrolyte-load while we carb-load. Try to have at least 1-2 servings of electrolytes every day for the week leading up to the marathon. Runners can have 2 Scratch servings or 2 nuun tablets, or 1 LMNT serving (LMNT has a high amount of electrolytes so you do not need as much.) Salt pills like Saltstick also work – try 2 to 3 a day during the electrolyte-loading phase.
What about water intake?
Water intake does not increase too dramatically during taper. Try to drink 2 to 3 liters per day in the week leading up to the marathon. It is important to note that sodium and potassium are fluid balancing electrolytes, so if they are imbalanced, muscles like the heart will be affected (and electrolyte imbalance can lead to cardiac arrest in extreme cases.) While we should be hydrated, we should also be careful not to over-hydrate.
What are some other nutrition tips for race day?
For those traveling to their marathons, look up restaurants prior to traveling and make the reservations ahead of time if possible. Keep in mind that a lot of marathons are in major cities, and restaurants will be busy with other runners as well as residents of those cities. If there are foods that you particularly like, bring them with you. For instance, if you are traveling to Berlin Marathon, you may want to pack peanut butter in your suitcase, as that is not a common food in other countries.
Finally, Lydia recommends that runners study the marathon course map and see where the aid stations are. Runners should plan out which aid stations they will utilize, and watch videos of people who have previously run the race to see what the course looks like and help visualize it in their own minds.
Contact Lydia
Thank you, Lydia, for this wealth of information! For additional tips, or to get in touch with Lydia directly for nutritional coaching, please visit her at Fuel With Nader (www.fuelwithnader.com) or DM her on Instagram @fuelwithnader.
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