Running a marathon this autumn? Here’s your nutrition plan for the final week
In a nutshell
The week before a marathon, your nutrition revolves around three things: replenishing electrolytes, building up your carbohydrate stores without putting unnecessary stress on your digestive system, and continuing to take in enough energy during the race itself. In practice: drink electrolytes every day, switch to a carbohydrate supplement such as Carboloader during the final 3 days, have a low-fibre breakfast on race day, and take an energy gel every 30 minutes during the race. Recovery starts within half an hour of finishing with a protein-rich shake.
Eindhoven, Antwerp, Amsterdam — in mid-October, thousands of runners will take on their autumn marathon. Will you be one of them? This is when the most important part of your preparation begins: it’s no longer about training harder, but about getting your body ready for race day.
Train your stomach and gut too
One tip that many runners forget: your digestive system needs training just like your legs do. During your final long runs, practise exactly what you plan to eat and drink on race day. That way, you know your stomach can handle it when it matters — rather than discovering at kilometre 30 that a particular gel doesn’t agree with you.
Race-week nutrition plan — overview
| Timing | Action | Product |
|---|---|---|
| All week | 1 litre of water per day with electrolytes | Hydration Tabs |
| From 3 days before the start | Build up carbohydrate stores — in water or mixed into meals (neutral taste) | Carboloader |
| Breakfast on race day | Low-fibre, don't try any new products | — |
| 1 hour before the start | Light, carbohydrate-rich snack | Oat Energy Bar or Energy Xtra Bar |
| 10 minutes before the start | First gel, start with your tank topped up | Energy Gel |
| During the race | Every 30 minutes, to help maintain stable blood sugar levels | Liquid Energy Gel |
| Final 30–45 minutes | Extra boost | Guarana |
| After the finish (within 30 min) | Replenish energy stores and support muscle recovery | Recovery Shake |
Phase-by-phase guide
All week
Drink 1 litre of water with Hydration Tabs every day. Your electrolyte balance is the foundation of your preparation — and that preparation doesn’t start at the starting line.
From 3 days before the start
Switch to Carboloader. Mix it with water, or simply add it to your pasta sauce, yoghurt or soup — the taste is neutral. This allows you to gradually build up your carbohydrate stores without putting your digestive system under pressure with huge extra meals.
Breakfast on race day
Keep it low in fibre — this is not the time to try something new. One hour before the start, eat an Oat Energy Bar or the Energy Xtra Bar from your marathonpack.
10 minutes before the start
Your first Energy Gel, so you start the race with your tank topped up.
During the race
Take a Liquid Energy Gel every 30 minutes to help keep your blood sugar levels stable all the way to the finish.
Final 30–45 minutes
When things start getting a little tougher: Guarana for that extra boost.
After the finish
A Recovery Shake, preferably within half an hour. Recovery starts as soon as you stop — not when you get home.
Everything in one pack
Want to make things easy? Our Marathon Pack contains everything from this plan, ready to go — with the option to add Carbofruit yourself (easy to chew and digest during exercise) or Sports Drink if you prefer to carry your own drink rather than rely on the race aid stations.
Frequently asked questions
What should you eat the day before a marathon?
A carbohydrate-rich, low-fibre meal. During the final 3 days before the race, gradually increase your carbohydrate intake, for example with a carbohydrate supplement such as Carboloader, so you don’t have to eat huge amounts of additional solid food.
How many carbohydrates do you need during a marathon?
During the race, it’s best to take in energy regularly, for example with a gel every 30 minutes, to help keep your blood sugar levels stable all the way to the finish.
What should you drink during a marathon?
Electrolytes are important throughout the preparation week, not just on race day. During the race, you can use the aid stations along the course or bring your own sports drink as an addition to your pack.
What should you eat after a marathon?
A protein-rich recovery shake, preferably within 30 minutes of finishing, to support both the replenishment of your energy stores and muscle recovery.
Stay balanced.
Team 3Action
