RACE WEEK NUTRITION GUIDE
Updated: Oct 6
You’ve spent months logging miles, building endurance, and preparing for race day. But when
marathon week arrives, your training is largely done—now it’s time to really dial in on
fueling.
Knowing what to eat during marathon race week can help you maximize your glycogen
stores, support hydration, and arrive at the starting line feeling prepared and confident.
Prioritize Carbohydrates with a 3-Day Carb Load
Carbohydrates are your body’s primary fuel source during endurance races. In the three days
leading up to your marathon, you will want to “carb load” to stock your glycogen stores so they
are full for race day. A well executed carb load will aim for 8 grams of carbs per kg body
weight per day for all three days prior to your race, and prioritize carbohydrate-rich foods such
as rice, pasta, potatoes, bread, oats, cereal, fruit, and sports drinks.
Stay Hydrated
Hydration is another important part of race week nutrition. Your individual hydration needs
depend on factors such as race day weather, sweat rate, sweat type, and body weight. But, fluids
are not the only component of sports hydration. Consider including electrolytes as part of your
hydration strategy, particularly if you are a salty sweater or racing in warmer conditions. Drink
fluids consistently throughout the day rather than trying to dramatically increase your intake the
night before.
Keep Foods Familiar
Race week is not the time to experiment with new foods or supplements. Stick with
meals and snacks you have practiced during training and know your stomach tolerates. If you're
prone to gastrointestinal discomfort or issues while running, you will also want to avoid large
portions of fiber, as well as rich, greasy, or spicy foods, particularly during the three day carb
load period.
Have a Race Day Fueling Plan
Your marathon fueling strategy should be practiced well before race morning. Every long
run during your training block is a “dress rehearsal” opportunity to practice race day fueling
before, during, and after the run. Know exactly what you’ll eat for breakfast, when you’ll take
your gels or other carbohydrate sources, and what you’ll drink during the race. If you’re
traveling to another city for the race, consider packing your favorite running gels and pre-run
snacks, in addition to ironing out a plan for your pre-race meals.
Aim to start the marathon with a plan—not a guess.
Final Nutrition Thoughts
A great race day experience – and a future PR – is dependent on your marathon training, but
recovery, mental preparation, and strategic marathon nutrition can also make or break the
potential for a great day.
Race day and week are not the time to try something new. Trust the training, trust your fueling
plan, and enjoy the miles!
Amanda is a Registered Dietitian (RD) and founder of Fuel First Nutrition, a virtual private practice specializing in the intersection of endurance sports nutrition and disordered eating behavior. She loves to work with female athletes on improving their relationship with food and movement while learning more about the power of nutrition so they can fuel for performance in sport and in life.
Her personal journey through sport has evolved from a high school swimmer, to a collegiate D1 swimmer and team captain, to an avid marathoner, qualifying for the Boston, NYC, Chicago, and Berlin marathons. Her love of food and movement led me to pursue a career in nutrition and ultimately her own practice.
She is a proud Boston College alumni and holds a Bachelor of Science in Management from the Carroll School of Management. She earned her Master of Science in Applied Nutrition with a Dietetic Focus from the University of New England.
