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The Complete Guide To Marathon Nutrition – Before, During, After

What should I eat before a marathon?
How much water should I drink during the race?
What’s the best post-marathon snack to aid recovery?

Getting your marathon nutrition just right is key not only for your performance on race day, but also plays a huge role in post-race recovery and getting back to training.

These are some of the frequently asked questions on marathon nutrition – that puzzle not only beginners, but seasoned marathon runners, too – and here they are covered and answered in detail by a sports nutritionist.

When it comes to fueling for marathon, some commonly known and otherwise smart principles, such as “never say never” and “you don’t know unless you try” don’t really apply because…

Before a marathon, you should never:
  • Make any big changes to your daily diet during the days leading up to the race – just stick to what you know.
  • Experiment with something new on race day – thoroughly test your fueling plan in training.

If you’re a seasoned marathon runner, you likely know this, but do you know what exactly you should eat and drink, when and how much?

If not, read on to find out what to eat before, during and after a marathon to optimize your race performance and recovery.

Featuring expert insight from:

Elizabeth Inpyn, certified sports nutritionist, athlete and coach

Before The Race

Stick to what you know during the days leading up to the race.

On Race Day

Make sure you eat before the race and fuel "enough but not too much" during.

After The Race

After crossing the finish line, fuel your engine to speed up the recovery process.

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