WHAT SHOULD I EAT AND DRINK WHEN TRAINING FOR A MARATHON?

When training for a marathon, food and drink are just as important as running shoes and the amount of exercise you do.

A good diet not only helps you get the most out of your training, but can also be the difference between a good run and a less than good one. Here's a simple guide to what you should eat before and during your marathon journey.

RUNNING IN THE LEAD
Sund mad til løbere.

What should I eat and drink before a marathon?

During the training period itself, it's about building a strong, enduring body — and that requires fuel:

  • Carbohydrates are your best friend : When you run long distances, your body depletes its stores of carbohydrates (glycogen). Therefore, your diet leading up to a longer run should preferably consist of, for example, rice, pasta, bread and fruit. Carbohydrates are your most important source of energy both before and during the run.

  • Protein for recovery : After your runs, your body needs to repair muscle fibers. A good protein intake — such as chicken, fish, eggs, legumes, or dairy products — supports recovery. However, the body also needs a certain amount of carbohydrates after activity to replenish depleted stores.

  • Healthy fats for sustained energy : Fats from avocado, nuts, olive oil and fish provide long-lasting energy and contribute to a strong body.

  • Water and electrolytes : Drink plenty of water throughout your training period, especially on hot days. For longer rides, it may be beneficial to supplement with sports drinks that contain salts (electrolytes) to avoid dehydration.

A good basic rule is: Eat varied, eat colorfully, and eat enough to cover the increased energy needs.

CHECKLIST: WHAT SHOULD I EAT IN THE LAST 24 HOURS BEFORE THE MARATHON?

1
En mand i ærmeløs skjorte står udendørs og holder en blå vandflaske med et gult sugerør. Han kniber øjnene sammen i sollyset, og hans hud ser svedig ud, hvilket tyder på, at han har trænet.

Drink water regularly :

Make sure you are well hydrated the day before the race — without overdoing it.

2
En træske løfter kogte fettuccine-nudler op af en dampende gryde med kogende vand.

Carboloading :

Focus on light, carbohydrate-rich meals such as pasta, rice, bread and potatoes.

3
En person, der blander en salat.

Avoid heavy, fatty dishes :

Stay away from large amounts of fatty foods as they can slow down digestion.

4
Et nærbillede af en bunke mørkebrune rosiner, der viser deres rynkede struktur og blanke overflade. Rosinerne er pakket tæt sammen og fylder hele rammen.

Small snack before bed :

A banana, a handful of raisins or a small bowl of porridge might be a good idea.

5
En hånd skræller en moden gul banan på en almindelig, lys baggrund.

Eat familiar food :

No experiments the days before. Eat something you know your stomach can tolerate.

ON RACE DAY

On race day, you should eat a moderate breakfast 2-3 hours before the start — for example, oatmeal, toast with peanut butter, or an energy bar. You can also have a small light snack an hour before the start.

Geler fra High 5 til Marathon.

How many gels during marathon?

Energy gels are an effective way to get quick carbohydrates during the race without making your stomach work too hard.

As a rule of thumb, you should consume one gel approximately every 30 minutes during the race. For most people, this equates to:

  • 5-8 gels in total for a marathon, depending on your pace and individual needs.

It is important to train with gels during your long training sessions so that your stomach gets used to them. It is advisable to choose gels with both carbohydrates and electrolytes — and combine them with fluids.

Lasse som har det hårdt til Marathon.

How to prepare your hydration for the marathon

Dehydration can ruin even the best form, so the fluid strategy is essential:

  • Start well-hydrated : Make sure to drink plenty of water the day before the race and the morning before the start (but stop about 1 hour before so you avoid many toilet visits).

  • Drink during the race : Most runners need about 150-250 ml of fluid about every 20 minutes during the race. Listen to your thirst, but have a plan.

  • Supplement with electrolytes : In hot weather or when sweating a lot, it is important to get salts with you too — either via sports drink or separate electrolyte tablets.

  • Avoid drinking too much : Too much fluid can be just as dangerous as too little. Drink wisely and spread your fluid intake evenly throughout the race.

Ready to boost your marathon preparation?

At Marathon Sport you will find everything you need:

🥤 Race-Pack with gels, electrolytes and energy bars
👟 Running shoes that keep you comfortable all the way
👕 Running clothes that suit the conditions

Get ready for a strong race – we'll be cheering you on all the way to the finish line!

EXPLORE OUR MARATHON GUIDES

To personer i sportstøj og knaldorange løbesko strækker sig udenfor mod en murstensbygning; den ene rører ved sin ankel, mens den anden justerer sin sko på et trin.
TRAINING AND RECOVERY
READ MORE
To løbere deltager i et løb, den ene i en sort tanktop og den anden i en lysegrøn tanktop, begge har startnummer på og løber udendørs i nærheden af en betonmur.
THE MENTAL AND PRACTICAL
READ MORE
En person sidder udendørs med det ene ben krydset over det andet, iført hvide sokker og hvide sportssko, hvor der står FLYPLATE på sålen. Cykler og bygninger er synlige i baggrunden.
RUNNING SHOES AND CLOTHING
READ MORE