Marathon fueling calculator

Training and nutrition are the two of the most important factors determining performance on race day. Most runners spend many hours per week training, planning, and preparing their training sessions, but how much time is spent on nutrition?

Often, nutrition is taken for granted and this could jeopardize all the hours and days of hard training.

Questions about what to eat before, during, and after the race are commonly asked by beginners and even advanced runners.

Best food for marathon runners before race

Here is a quick guide to getting your nutrition for your marathon just right.

How Do I Fuel for a Marathon?

Interestingly, the story does not start the week before the race. Like training, it starts many weeks before the event!

• Test a variety of food options in your training to determine which ones work best for you.
• Understand what will be provided in aid stations.
• Increase your carbohydrate intake moderately in the days before your race to fill up your glycogen stores.
• Eat a familiar breakfast 3-4 hours before your start.

  Avoid excessive fiber, fat or protein.

• Bring a gel or carbohydrate drink to sip the hour
  what should you eat during a half marathon
  what should you eat training for a marathon