Training for a marathon requires careful planning and attention to detail. But did you know that what you eat before and during the event is also a key part to marathon success?

We spoke to Best Athletics founder Nick Bester, creator of the adidas Manchester Marathon 2024 Training Plans, on the Dos and Don’ts of diet before a marathon and during the event itself.

According to Nick, “the time of decreased mileage before the marathon requires careful attention to your nutrition. You want to eat the right things, at the right time, and avoid mistakes that can stop you from reaching your potential on event day”. 

Let’s get into the advice from Nick.

DO: INCREASE CARBS GRADUALLY

“Start increasing your carb intake gradually a few days before the event (I tend to do 2 days out but everyone is different). Choose slow release carbs such as sweet potato, whole wheat pasta, brown rice, whole wheat bread as these will give you sustained energy that your body is better at storing”.

DO: PLAN YOUR FUELLING STRATEGY

“You’re much better off getting in small amounts of regular fuel on the day, rather than taking big amounts which can potentially cause you to get a stitch. 

Remember it takes around 10 minutes for a gel to kick in, so you should also re-fuel before your energy stores are depleted and you feel fatigued. For me, I know I’ll need to re-fuel at approximately 14k and 28k in with a combination of gels, drinks mix and solids.

Another tip is that it’s better to save fuel that’s very concentrated in sugar until the end of the challenge – specifically in the last third of the event”.

DO: HYDRATE

“Proper hydration starts in the days before the event. Particularly the day before, take in plenty of water and electrolytes (which your body loses through sweat). I personally use SIS GO electrolytes.

You’ll also need to assess the weather and your hydration needs on the day. For example, in hot conditions, increase water even more and sip plenty of water the morning of the event. 

Take small, regular sips of water along the way on event day”.

DO: STICK TO WHAT YOU KNOW

“Aside from increasing carb intake, maintain your normal diet during event week. So, if you don’t usually drink caffeine or eat spicy food, now is not the time to introduce these into your diet!

You should also eat a breakfast you know works well for you before the event, and use fuelling techniques you’ve practised with before the event. So, again, don’t try things like caffeinated gels on event day unless you know they work for you”.

DON’T: EAT JUNK

“Try to save your guilty-pleasure foods for after the event; you should avoid the mindset that you can eat whatever you want before a marathon because ‘you need the calories’ or ‘you’ll burn it off during the event’. In reality, highly processed, sugary or fatty treats can cause energy crashes and sluggishness – not ideal before a marathon”.

DON’T: CHUG YOUR WATER

“Avoid gulping down large quantities of water in one go, either the day before or morning of the event. This can upset your stomach and make you feel heavy; instead, aim to sip water regularly before the event.

Be aware of overhydration, which can cause more harm than dehydration”.

DON’T: UNDERESTIMATE NUTRITION

“The marathon distance puts your body through a large amount of stress; in short, it is a different beast to shorter distance events (including a half marathon). It is crucial to get your nutrition right before the event so that you don’t burn out.

This means supplying your body with quality energy it can store before the event and not leaving your nutrition planning too late. Finally, I wish you all the best at the adidas Manchester Marathon 2024. Remember to believe in yourself, trust the process and soak up the day. Let’s go get it!”

 

Thank you Nick for sharing your nutrition advice and we’re looking forward to seeing you ace the event!