Race Day Fueling 101: What, When & How to Eat

Race Day Fueling 101: What, When & How to Eat

A practical guide on how to fuel before, during, and after your marathon. Covers meal timing, types of food to prioritize, hydration strategies, and what to avoid to prevent stomach issues or bonking mid-race.

You’ve trained hard, dialed in your pace, and visualized the finish line. But one thing can make or break your marathon: fueling. The right food and hydration strategy helps you avoid the dreaded bonk, stay strong through the miles, and finish feeling like you gave it your best.

Here’s your no-stress, easy-to-follow guide to fueling up before, during, and after your marathon.

Before the Race: Fuel to Start Strong

1. The Night Before

This is where you start to top off your glycogen stores—your body’s fuel tank for endurance.

Eat:

  • A balanced, carb-rich dinner (think rice, pasta, sweet potatoes)
  • Lean protein (chicken, tofu, fish)
  • A little healthy fat (olive oil, avocado)

Avoid:

  • High-fat, greasy, or spicy food
  • Large portions late at night
  • Anything unfamiliar to your stomach

2. Race Morning

The goal is to eat a light, familiar meal about 2–3 hours before gun time to avoid mid-race GI issues.

Eat:

  • 300–500 calories of simple carbs (banana + toast, oatmeal + honey, rice + egg)
  • Small amounts of protein if it sits well with you

Avoid:

  • Too much fiber
  • Sugary energy drinks with no food
  • Eating too close to race start

3. Final 15 Minutes

Top up your energy stores just before the start with a gel, chew, or half a banana.

During the Race: Fuel to Keep Going

Your body needs 30–60 grams of carbohydrates per hour during a marathon. That means fueling regularly, not just when you feel tired.

1. Energy Gels or Chews

These are fast, portable, and easy to digest.

When: Every 30–45 minutes after the first 45 mins Pro tip: Practice with the same brand during training.

2. Water and Electrolytes

Don’t skip aid stations—your body loses fluids and salt fast, especially in the heat.

Hydration tips:

  • Sip, don’t chug
  • Alternate between water and electrolyte drink if available
  • Don’t wait until you’re thirsty

Avoid:

  • Taking gels without water (can cause cramping)
  • Chugging large amounts at once
  • Trying new products at the race expo

After the Race: Recover Right

Refueling after your marathon is about recovery—not reward. Think carbs + protein + hydration.

Within 30–60 Minutes:

Eat:

  • Rice bowl with lean protein and veggies
  • Smoothie with banana, protein powder, and nut butter
  • Chocolate milk + sandwich

Rehydrate:

  • Drink water and electrolyte drinks
  • Avoid alcohol until you’ve properly rehydrate

Final Tips for Race Day Fueling

✅ Practice your fueling strategy during long runs
✅ Stick to what you know—don’t experiment on race day
✅ Time your gels and hydration ahead of time
✅ Trust your training, and don’t forget to enjoy the moment

The Bottom Line

Fueling is just as important as pacing. It’s what keeps your legs turning over when it gets hard. Treat it like training—plan it, practice it, and keep it simple.

Because the strongest runners don’t just run—they fuel with purpose.

Save this guide, share it with your crew, and go crush that race. 

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