Overall dietary guidelines:
Contrary to previous beliefs, the week before the marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only need to start ‘fuelling up’ or ‘carb-loading’ two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading.
With an increase in the number of runners following a vegetarian diet (or even ‘flexitarian’ one, including meat with some meals), we have put together a plan for a week’s worth of meals leading up to the marathon to suit those requirements. A well-structured vegetarian diet should deliver the main macronutrients (carbohydrate, protein and fat) required during training, but vegetarians should also make sure they are getting enough iron and B12 (both important for energy production).
While these recipes provide a good framework, there will also be times where an extra serving of higher-protein foods (such as dairy, pulses, grains, nuts and seeds) can be added to meals to increase the overall daily intake.
Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the race.
As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery. Discover what to eat on different training days with our training meal plans for runners.
We’ve included examples of the race training programme from the TCS London Marathon to plan your nutrition for this day.
Monday training:
10 mins marathon pace, 20 mins half-marathon pace, 10 mins marathon pace.
* Beginner’s guidelines as recommended by the TCS London Marathon.
Monday nutrition:
Carbohydrate intake is maintained at breakfast and lunch to support training volume for today. Protein and healthy fat intakes are also important for the ongoing growth and repair of the muscles. Options are nutrient-rich and provide sufficient fibre for healthy gut function. Snacks are included as optional depending on your preferences.
Breakfast
Vanilla-almond chia breakfast bowl
This tasty breakfast is similar to a bircher, with porridge oats, blueberries, chia seeds and nuts.
Morning snack
Forest fruit & banana smoothie
For a smooth start to your day, try this ultra-easy breakfast drink.
Lunch
Chickpea & coriander burgers
High in fibre, low in fat and counting as two of your five-a-day, this tasty veggie burger delivers on every level.
Afternoon snack
Lemon & coriander hummus
Hummus is so easy to make and beats shop-bought varieties every time. Try it with vegetable crudités in your packed lunch.
Dinner
Black bean chilli (without rice) served with a 10-minute stir-fry
Bean chilli is a classic vegetarian favourite. We’ve added a quick, flavourful side dish to provide even more goodness.
Go back to the week-long vegetarian marathon meal plan.
Not vegetarian? Try our basic, vegan and gluten-free marathon meal plans.
Find more expert advice and answers to your training questions in our marathon hub.
James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
