Carbohydrate fueling for marathon training starts with matching what you eat to the run on your calendar. A short easy run, a long run and a race rehearsal can call for different plans. Use long training sessions to learn what you can carry and tolerate.
Before a long run
Allow time for a familiar carbohydrate-rich meal, such as oats and banana, toast and jam, or rice with a side you know sits well. If you have less time, try a smaller snack. When experimenting, change one thing at a time so you can tell whether the portion, timing or food made a difference.
During the run
For prolonged sessions, the joint sports nutrition position statement supports adjusting carbohydrate intake to the duration and intensity of exercise. Practice taking small portions from options you can actually carry, such as a sports drink or a gel used as directed. Plan where you can get water, and write down what you took and how you felt.
After the run
Have a meal that includes carbohydrate and protein. Rice with tofu and vegetables or a potato-and-bean
bowl are straightforward options. Our vegetarian recovery meals for runners guide has more combinations. If you are planning food for a different sport, see our football recovery guide for examples.
For a practical race-day checklist, see NYU Steinhardt’s marathon nutrition guide. If you also cycle, our Mediterranean meal rotation for cyclists has ideas for meals around rides.
A long-run fueling rehearsal
Pick a route with a known water stop and note your planned distance, start time and weather. Pack the foods or drinks you intend to use, plus a backup you already tolerate. Log the time and amount you consumed, when your energy dipped, and any stomach symptoms. Change one variable on the next run so the comparison is meaningful.
Use the log to make a race-day plan. Check what the course actually provides, then decide which products to carry yourself. If the race serves an unfamiliar drink, practise with it beforehand or stick with a familiar option. Plan your post-run meal as well, especially if you have a long trip home.
Frequently asked questions
Should I try a new gel on marathon day?
Test your race fuel on long training runs. Practice with the same product, portion and access to water you expect on race day, so you know what you tolerate.
What if I don’t want to use gels on a long run?
Try a carbohydrate-containing sports drink or another portable option you tolerate. Compare the labels and practice carrying and using the product before relying on it for a long session.
Should I fuel every easy run?
A short, easy run often fits around normal meals. Use longer sessions to practise a deliberate fueling plan.
What should I record on a long run?
Note the product, amount, timing, fluids and any stomach symptoms.
Can I use the same plan in hot weather?
Rehearse in comparable conditions when safe. Check water availability and adjust as needed.
How should I compare two gels?
Compare carbohydrate per packet and read the label for caffeine and directions for taking it with water.
What if breakfast feels too heavy?
Test a smaller portion or eat it earlier on a training day.
Can I carry solid food?
Yes, if it is easy to chew and you tolerate it while running. Test it before race day.
What if aid stations stock unfamiliar products?
Check the event guide early and test the products or plan to carry your own.
What should I eat on the way home?
If a full meal will be delayed, carry a snack with carbohydrate and protein, such as a banana and shelf-stable soy drink.