Deepika Rathod
Head Nutritionist & Foundational Medicine Expert, Team Luke
Proper nutrition and fueling sit at the center of marathon performance because they provide the energy, vitamins, and minerals needed to sustain endurance, delay fatigue, and support recovery. As Foundational Medicine Experts, we recommend a whole-foods-first approach with smart hydration and personalized macros: carbohydrates for performance, protein for muscle resilience, and healthy fats for sustained energy.
Before the marathon (2–3 days): focus on carbohydrate loading to top up glycogen stores using whole grains, pulses, and fruits. Stay well hydrated, and include electrolytes, even a simple homemade drink with lemon, salt, and a little jaggery. Keep protein in every meal, and avoid foods that trigger acidity, bloating, or heaviness.
During the marathon: aim for quick-digesting carbs every 45–60 minutes. Many runners use gels or chews, but you can also use fruit with a few nuts for easy carbs and steadier energy. Pair with sips of water or electrolyte water to maintain blood sugar and electrolyte balance.
After the marathon (within 30 minutes): refuel with a 3:1 carb-to-protein option like a protein shake with a whole fruit to kickstart recovery. Then support inflammation control and tissue repair with turmeric and berries.
And remember, marathon success is holistic which requires a foundations-first approach. Prioritize deep sleep, breathing, mobility, and consistent training.
Prof (Dr.) Karuna Singh
Dean, Sharda School of Allied Health Sciences, Sharda University
People run marathons for various reasons like to test their endurance, reach personal goals, and practice discipline or just for fun. No wonder, right nutrition is highly recommended for running a marathon as it can make or break performance. The correct marathon nutrition maximizes glycogen reserves, maintains energy levels, and fastens recovery in order to improve performance and minimize risks of injuries.
Before the Race
Begin carbohydrate loading 36-48 hours before, with goals of 8-12g carbs per kg body mass daily (e.g. 560-840g) of carbohydrates. In the evening, have a pre-race low-fiber, high-carb meal; 2.5-4 hours before race eat 100g+ carb intake of familiar low-fat, low-protein foods such as oatmeal or white toast, and indeed hydrate to pale urine. New foods should be avoided to avoid GI problems.
During the Race
Start Fueling early 40-45 minutes (mile 6) and aim at 30-60g carbs per hour using 2-3 running gels (with water for quick absorption) i.e 1-2 every 20-40 minutes. Most runners use 5-12 running gels. Consume adequate water or electrolyte beverages at aid stations to promote water absorption and replace sodium losses. Training to train according to your tolerance.
After the Race
Rehydrate with fluids and electrolytes immediately. Refuel within 30 minutes and start eating carbs (approximately 1.2g carbs per kg body weight per hour) for next 4-6 hours to replenish the body and include 20-30g protein in every meal or snacks to repair muscles. Emphasize on the 5Rs: rehydrate, replace glycogen, repair with protein, decrease inflammation through antioxidants, rest, and reinforce. The balanced meal such as salted watermelon, veggies, and lean protein sustains the process of recovery.
