What to Eat the Week Before a Marathon

Race week eating isn't about finding one perfect meal; it's a handful of sensible, low-risk choices repeated across a few days, alongside the reduced training of tapering. The overall goal is arriving at the start line well-fuelled and with a settled stomach, not experimenting with anything new.

Early in the week (5 to 6 days out)

Eat normally. There's no need to change much this early, though it's a reasonable time to stock up on the familiar carbohydrate-rich foods, rice, pasta, bread, potatoes, oats, that you'll lean on more heavily as race day approaches. This is also a sensible point to finalize your race-morning breakfast plan so you're not deciding under time pressure later.

Mid-week (3 to 4 days out)

Continue eating normally, but start being more deliberate about avoiding new restaurants, unfamiliar cuisines, or dishes you haven't had before. This is also a good window to ease off very high-fibre or very spicy foods if your stomach tends to be sensitive, since digestive issues are easier to avoid than fix once they start.

The carb loading window (2 to 3 days out)

Shift the balance of your meals toward more carbohydrates, while keeping portions reasonable rather than dramatically overeating. See carb loading explained for a fuller breakdown of why this window matters specifically for the marathon distance and how to approach it without overcomplicating things.

• Favor familiar, easily digestible carbohydrate sources over new or heavy dishes
• Keep protein moderate rather than eliminating it entirely
• Go easy on very high-fibre foods and excess fried or spicy food in these final days
• Stay consistently hydrated rather than trying to overhydrate in one sitting

The night before

A normal, carbohydrate-inclusive dinner that you've eaten before and know sits well is the safest choice. This is not the time for a new restaurant, an unusually large meal, or anything experimental, even if it looks appealing on an expo food stall or hotel menu.

Race morning

Eat a familiar, easily digestible breakfast 2 to 3 hours before your start time. See race-day nutrition for beginners for specific breakfast guidance and how eating during the race itself fits in, and how to fuel a marathon for the marathon-specific fuelling plan once you're running.

If you're travelling for the race

Travelling to a different city adds a layer of uncertainty around food availability and familiar options; packing some familiar snacks and confirming your hotel's breakfast timing in advance reduces the number of unknowns on race morning. See night-before travel checklist for a fuller list of what to sort out before you leave.