Meals the week before a marathon: everything you need to know to prepare well

Nutrition plays a key role in your athletic performance, especially during a marathon. Proper nutrition helps improve endurance and promote recovery. Careful nutritional preparation in the days leading up to the race is essential to perform at your best and approach the big day in top form. In this article, we'll give you the keys to optimizing your nutrition before, during, and after the race!

1. The basics of nutrition before a marathon

1.1 Why is nutrition essential in marathon preparation?

Proper nutrition helps optimize your performance and reduce the risk of injury. Muscles need energy to function efficiently over long distances, and a proper diet ensures an optimal intake of essential nutrients for such a race.

A balanced diet also helps prevent digestive upsets, muscle cramps, and fatigue. Maintaining proper hydration and consuming the right macronutrients can promote rapid recovery and improved endurance during the event.

1.2 The specific nutritional needs of a marathon runner

Carbohydrates are the main source of energy and should account for approximately 55 to 65% of your total calorie intake. Complex carbohydrates such as pasta, brown rice, or quinoa are preferred because they allow carbohydrates to be stored in the muscles.

Protein is also important for muscle repair and should make up about 15% of total energy intake. It is found in white meats , fish, eggs or even legumes.

Fats are essential for your hormonal balance and recovery. They should be consumed in moderation, favoring good sources like vegetable oils, nuts, and oily fish.

Minerals and vitamins are true allies in preparing for your marathon: sodium plays a key role in the body's water balance, compensating for water and electrolyte losses linked to perspiration. Then, potassium contributes not only to the proper functioning of the nervous system but also to muscle contraction. Calcium, for its part, participates in muscle contraction and relaxation. Magnesium is multifunctional: that is, it helps reduce fatigue, supports electrolyte balance, promotes normal energy metabolism, and ensures the proper functioning of the nervous system and muscles. Zinc, often overlooked, contributes to optimal macronutrient metabolism, supports the immune system, and protects cells against oxidative stress, which is essential during periods of intense training. Finally, B vitamins are essential for energy metabolism, while vitamin C contributes to recovery and the proper functioning of the immune system.

Hydration is also crucial to avoid dehydration and optimize your performance. It is recommended to drink regularly, favoring water and isotonic drinks before, during, and after exercise.

1.3 Mistakes to avoid in the last week

As you approach a marathon, certain dietary mistakes can compromise your performance and comfort on race day, so here are the main mistakes to avoid:

Excessive consumption of products rich in saturated fats is not recommended because these foods are often difficult to digest and can cause digestive discomfort or even gastrointestinal problems during exercise.

Alcohol should also be avoided during this period because, in addition to promoting dehydration, it will hinder muscle recovery and disrupt the quality of sleep, two essential elements for arriving in shape on D-day.

Raw vegetables, legumes in large quantities, or very spicy dishes can also cause digestive problems such as bloating, pain, and intestinal discomfort. Choose simple, well-tolerated, and easy-to-digest meals that are adapted to your personal sensitivity :)

2. Dietary planning: what to eat every day before the marathon?

2.1 D-7 to D-4: energy and nutritional balance

It's essential to introduce a varied diet that includes complex carbohydrates, proteins, vegetables, and healthy fats. Here's an example of what you can eat during the first four days of the week.

2.2 D-3 to D-2: full of carbohydrates and reduction of fibers

From day three onward, the goal is to supercharge your glycogen stores to be at your best on race day. To do this, increase the amount of carbohydrates in your diet (pasta, rice, sweet potatoes, white bread) while reducing fiber to limit the risk of digestive problems during the race. Also reduce your consumption of raw vegetables and whole grains.

Some examples of menus:

2.3 D-1: the strategic meal before the race

The evening meal the day before the marathon should consist of foods rich in carbohydrates, moderate in protein and low in fat.

An ideal meal includes starchy foods, accompanied by a small portion of white meat and a drizzle of olive oil, for example. It's recommended to eat early to allow time for digestion before going to sleep. This meal allows you to best replenish glycogen stores without weighing down your stomach. Also, choose a meal early enough to optimize digestion and sleep.

3. What to eat on the morning of the marathon?

3.1 The role of pre-race breakfast

Breakfast on D-Day is an important step in your preparation. It should optimize your glycogen stores and provide the energy you need to face the effort, while being easily digestible. A sufficient carbohydrate intake limits the risk of fatigue during the race.

3.2 Recommended foods

The goal is to favor well-tolerated foods with a moderate or even high glycemic index to ensure a gradual energy intake. For example, you can opt for white bread with jam, a ripe banana, a suitable energy bar, and a hot drink like coffee, tea, or herbal tea to stimulate the body. The key is to choose foods that you are used to eating and that do not upset your digestion.

3.3 The importance of eating 3 hours before departure

Eating breakfast three hours before the start will allow you to digest properly and avoid gastric problems during the race. In addition, it's better if your body doesn't use energy for digestion and instead uses all of it for running. Drinking enough water is also recommended to stay well hydrated before the start of the marathon.

4. Nutrition during the marathon

4.1 Hydration and refueling during the race

Hydration plays a key role in performance and fatigue prevention. It is particularly recommended to drink regularly, every 15 to 20 minutes, in small sips, to avoid dehydration without overloading the stomach. Hypotonic or isotonic drinks are particularly recommended because they effectively compensate for the loss of water, electrolytes (sodium, potassium, magnesium), and carbohydrates, while promoting rapid water absorption.

4.2 Small snacks recommended to maintain energy

To maintain a stable energy level and limit the risk of a "wall" (the famous sudden burst of fatigue around the 30th km), it is advisable to consume snacks that are easy to assimilate. Energy gels, taken every 45 minutes to 1 hour depending on your tolerance and strategy, are a good tip. You can also alternate with dried fruits (raisins, apricots), fruit jellies, or energy bars designed for exercise. The important thing is to anticipate and not wait until you are hungry or thirsty to refuel.

5. The post-marathon meal: optimal recovery

5.1 Why is eating well after the race crucial?

After a marathon, your body needs to recover effectively. Replenishing glycogen stores, repairing muscles , and replacing fluids are key! A balanced meal will help reduce fatigue and speed recovery.

5.2 The ideal post-marathon plate

A balanced post-marathon meal should contain all the nutrients necessary for recovery: lean proteins (chicken, fish, tofu) to help rebuild muscle. Carbohydrates (rice, pasta, quinoa, sweet potatoes) will help replenish glycogen stores and vegetables rich in antioxidants (in small quantities to avoid overloading the digestive system) such as spinach, carrots or peppers to reduce inflammation , support the immune system and thus promote recovery.

5.3 Importance of hydration and electrolytes

Hydration doesn't stop at the finish line. After a marathon, it's crucial to restore your body's fluid and electrolyte balance. Drinks containing sodium, potassium, magnesium, and carbohydrates promote rehydration and recovery. In addition, foods naturally rich in electrolytes (bananas, dried fruit, broths) are also good options. Always have a recovery drink or electrolyte drink on hand immediately after the race. It's recommended to consume 1.5 times your weight loss in water! For example, someone who loses 2 kg during a marathon will need to consume 2 x 1.5, or 3 liters, of fluid after the race!

6. Specific advice for vegan runners

If you're following a vegan diet, it's essential to pay close attention to your protein and carbohydrate intake, which are essential for supporting your performance and optimizing recovery. Incorporate suitable, easily digestible, and nutrient-rich plant-based sources like tofu, tempeh, pea protein, or legumes with reduced fiber, such as red lentils. When chosen carefully, these alternatives will allow you to effectively meet your nutritional needs throughout your preparation and after exercise.

6.1 Examples of adapted recipes

Before the race, you can opt for a digestible and energizing meal like a bowl of quinoa, marinated tofu, roasted sweet potato, and steamed vegetables. This type of meal will provide you with complex carbohydrates, plant-based protein, and essential micronutrients without overloading your digestive system.

Smoothies are particularly suitable for recovery. To do this, combine plant-based milk, a ripe banana, and plant-based protein powder (pea, rice, or hemp) to promote glycogen replenishment and muscle repair.

By adapting your diet with varied and well-tolerated plant sources, you ensure an optimal intake of nutrients throughout the preparation and recovery phase after the marathon.

7. Simple and effective recipes for the week before the marathon

7.1 Homemade Energy Pancakes

Ingredients: 100g oat flour, 1 banana, 200ml plant-based milk, 2 eggs, 1 tbsp honey, ½ tsp baking powder, ½ tsp cinnamon.

Preparation : Mix all ingredients in a bowl until smooth. Heat a frying pan and cook the pancakes for a few minutes on each side.

7.2 Easy and nutritious rice pudding

Ingredients: 100g of round rice, 500ml of vegetable milk, 1 tablespoon of honey, 1 vanilla pod.

Preparation: Heat the milk with the vanilla. Add the rice and cook over low heat, stirring until the mixture is creamy. Sweeten with honey before serving.

7.3 Energy bars with dried fruits

Ingredients: 150g oat flakes, 100g dates, 50g almonds, 2 tablespoons honey.

Preparation: Blend the dates with the honey and oat flakes. Add the crushed almonds. Pack into a mold and let sit before cutting into bars.

FAQ: Your frequently asked questions

How to eat the week before a marathon?

The week leading up to a marathon is essential to prepare your body for the intense effort you'll be putting it through. Proper nutrition can make the difference between peak performance and a tough race. Here are some tips for fueling well before the big day.

From the start of the week, it's important to eat a balanced diet. Eat complex carbohydrates such as whole-wheat pasta, quinoa, or potatoes. They provide a source of carbohydrates that will last until the race. At the same time, don't forget to eat chicken, fish, eggs, or tofu, as well as legumes to provide your body with vitamins and minerals.

Starting 3 to 4 days before the marathon, it's recommended to gradually increase your carbohydrate intake. This will replenish your muscle and liver glycogen stores, which will be your main energy sources during the race. You can opt for meals based on pasta, rice, or other starchy foods to maximize these stores.

It's also crucial to stay hydrated throughout the week. Drink plenty of water and don't hesitate to add electrolyte drinks to replace the minerals lost in sweat. This will help maintain a good electrolyte balance and prevent dehydration on race day.

Finally, while the focus is on carbohydrates, don't neglect healthy fats. Incorporate avocados, nuts, or olive oil into your meals. These fats can help you maintain your energy levels longer during prolonged activity.

What foods should you avoid the day before a race?

The day before the marathon, it is important not to burden your digestion and to make sure your body is ready for the effort because certain foods can disrupt your digestion and cause discomfort during the race.

First, avoid fatty and fried foods. These can be difficult to digest and can cause stomach pain or bloating. Likewise, overly spicy foods, while adding flavor to your meals, can irritate your stomach and cause digestive upset, which isn't ideal the day before your race.

Additionally, vegetables and legumes can also cause bloating and gas because they're high in fiber. While they're highly nutritious, eating them the day before a marathon can be a bit risky for your digestive health.

Alcohol is also something to avoid. Not only is alcohol dehydrating, but it can also affect the quality of your sleep. And good sleep is crucial for recovering before a major physical effort.

When to stop fiber before a marathon?

Fiber is valuable in everyday life , but during a race, it can sometimes cause digestive discomfort (bloating, accelerated transit). To avoid this, it is recommended to reduce your consumption in the 2 to 3 days before the race.

The goal is to allow your digestive system to prepare for the marathon without being overworked.

Instead, choose simple, easily digestible carbohydrate sources, such as white bread, rice, and white pasta. These foods are quickly digested and allow for more efficient energy release during the race, while reducing the risk of digestive upset.

Nutrition before a marathon has a real impact on your performance on the day. It's therefore important to try to stick to the carbohydrate increase and other tips we've mentioned in this article. You're now ready to tackle this event in the best possible conditions. Happy running!

Bibliography

Marathon runners and their nutrition views, practices, and sources of nutrition information Flynn, Lauren . Syracuse University ProQuest Dissertations & Theses, 2014. 1556184. https://surface.syr.edu/cgi/viewcontent.cgi?article=1048&context=thesis 

Stellingwerff, T. (2012). Case Study: Nutrition and Training Periodization in Three Elite Marathon Runners. In International Journal of Sport Nutrition and Exercise Metabolism (Vol. 22, Issue 5, pp. 392–400). Human Kinetics. https://journals.humankinetics.com/view/journals/ijsnem/22/5/article-p392.xml