The Complete Guide to Nutrition for Your First Marathon
Your first marathon is a journey. This comprehensive guide covers everything from training nutrition to race day fueling, carb loading, and recovery.
Quick Answer
First marathon nutrition means carb loading 2–3 days out, eating familiar foods 3–4 hours pre-race, starting carbs within 30 minutes, and maintaining 60–90 g carbs/hour — MAVR automates every step.
You're training for your first marathon. The long runs are getting longer, your shoes are wearing out, and you're starting to think about the big question:
"What am I going to eat?"
Nutrition for a marathon isn't complicated — but it does require a plan. This guide covers everything from training through race day and recovery.
Training Nutrition: Building the Foundation
What you eat during training sets the stage for race day:
- Eat enough calories to support training (30–40 kcal/kg/day)
- Distribute protein across 4–5 meals (1.2–1.4 g/kg/day)
- Time carbs around workouts for energy and recovery
- Stay hydrated and test hydration products in training
The Long Run Nutrition Practice
Your long runs are the lab for race day fueling:
- Practice your race-day gel, drink, and food choices
- Start fueling within the first 30 minutes
- Aim for 30–60 g carbs per hour (building toward 60–90 g)
- Note what works and what doesn't for race day
The Week Before: Carb Loading
| Feature | Day Before Race | Carb Target | Notes |
|---|---|---|---|
| 3 days out | 8–10 g/kg | Taper begins, increase carbs gradually | |
| 2 days out | 8–10 g/kg | High-carb meals, low fiber and fat | |
| 1 day out | 8–10 g/kg | Light meals, familiar foods, no experimentation |
The Night Before
- Carb-rich, low-fiber dinner (pasta, rice, bread)
- Small portion of protein (chicken, fish, eggs)
- Avoid heavy sauces, fried foods, and excessive fiber
- No alcohol — it impairs glycogen storage and hydration
Race Morning
- Eat 3–4 hours before the start
- Target 1–4 g carbs/kg (70–200 g for most runners)
- Familiar, low-fiber, low-fat foods only
- Bagel with jam, toast with honey, or rice cakes
- Small carb top-up 30 minutes before if needed
- Sip 400–600 ml fluids with electrolytes
Race Day Fueling: Hour by Hour
| Feature | Time | Action | Target |
|---|---|---|---|
| 30 min before | Small carb snack if needed | 20–30 g | |
| 0:30 | First gel or carb source | 25–30 g | |
| 1:00 | Gel + electrolytes | 25–30 g + sodium | |
| 1:30 | Gel or carb drink | 25–30 g | |
| 2:00+ | Every 25–30 minutes | 25–30 g each time |
Hydration on Race Day
- Drink to thirst — don't force fluids
- Aim for 400–800 ml per hour depending on conditions
- Include electrolytes if sweating heavily
- Practice your hydration strategy in training
The Finish Line: Recovery
Recovery starts the moment you cross the line:
- Within 60 minutes: 1.0–1.2 g carbs/kg + 20–30 g protein
- Chocolate milk, recovery shake, or real food meal
- Replace fluids (1.5 L per kg lost)
- Rest and elevate legs if possible
What NOT to Do
- ❌ Don't try new foods on race day
- ❌ Don't skip carb loading
- ❌ Don't wait until you're tired to start fueling
- ❌ Don't drink only water — add electrolytes
- ❌ Don't overhydrate
Get a personalized marathon nutrition plan.
Download MAVRFrequently Asked Questions (FAQ)
What should I eat the night before my marathon?
Choose familiar, carb-rich foods like pasta, rice, or bread with a small amount of protein. Avoid high fiber, fat, and new foods.
How many gels do I need for a marathon?
Most runners need 6–9 gels, taking one every 25–30 minutes. Practice this in your long training runs.
What if I get GI distress during the race?
Reduce carb intake temporarily, slow down, and focus on hydration. If it persists, seek medical attention.
Can I use solid food instead of gels?
Yes, if your gut tolerates it. Many runners use dates, bananas, or rice cakes. Test extensively in training first.
Does MAVR help with marathon nutrition?
Yes. MAVR builds a complete marathon nutrition plan including carb loading, race day fueling, and recovery.