Running Your First Marathon? Here’s What to Know About Nutrition

Running your first marathon is about more than just putting in the training miles. What you eat, how you hydrate and how you recover can all affect how you feel on race day.

The simplest rule? Stick to what you know, practise during training and don't try anything new on marathon morning.

Before the Race

1. Eat Normally in the Days Before

You don't need to completely change your diet before a marathon.

In the final 24–48 hours, make familiar carbohydrate-rich foods a regular part of your meals, such as:

• Rice

• Idli or dosa

• Potatoes

• Oats

• Bread

• Bananas and other fruits

Avoid suddenly eating huge portions or adding lots of fibre. You want to feel well-fed, not uncomfortably full.

2. Choose a Familiar Pre-Race Meal

Most runners eat around 1–4 hours before the start, depending on what works for them.

Try simple options like:

• Idli with a banana

• Oats with honey and fruit

• Toast with peanut butter or honey

• Rice with a little curd

If fatty, spicy or high-fibre foods don't agree with you before a run, keep them moderate. And most importantly, test your breakfast during training first.

3. Hydrate Steadily

Don't wait until race morning to figure out your hydration.

A common starting point is around 5–7 mL of fluid per kg of body weight about four hours before exercise. Your actual needs will depend on the weather, duration of your run and how much you sweat.

During longer runs, you may also need electrolytes. Use your training runs to figure out what works for you.

4. Caffeine Is Optional

Coffee, gels and sports drinks with caffeine can work well for some runners, but they can also cause stomach issues, anxiety or sleep problems.

If you want to use caffeine, test the amount and timing during training first. You don't need it to complete a marathon.

During the Race

5. Keep the Carbs Coming

A marathon can last several hours, so your body needs a regular supply of carbohydrates.

A common target is around 30–60 g of carbohydrate per hour, although experienced runners may train towards higher amounts.

Gels, sports drinks, chews and bananas are some easy options.

Don't wait until you're exhausted to start eating. Try starting around 20–30 minutes into the race and continue at regular intervals based on your training plan.

6. Don't Overdo the Fluids

Drink according to your thirst, the weather and your personal sweat rate, not to replace every drop of sweat.

Drinking too much water can be dangerous. Electrolytes may be useful during long, hot or particularly sweaty runs.

Again, your long training runs are where you should test your hydration plan.

Where Does Peanut Butter Fit In?

Peanut butter can be a simple addition to a marathon diet, especially when paired with carbs. Try it with banana on toast, mixed into oats, or in a simple sandwich before training. Just keep the portion comfortable so it doesn’t feel too heavy while running.

The important part is to try these combinations during training first, so you know what works for you before race day. 

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