What should you eat before, during, and after a marathon?

Why does marathon nutrition matter?

Running 42.2 km places sustained stress on your body’s energy systems, hydration status, and muscle tissue. Glycogen (stored carbohydrate) is your primary fuel source, and once depleted, performance drops sharply, commonly known as “hitting the wall.”

A single-sentence fact worth knowing: Glycogen stores typically last 90–120 minutes at marathon pace, depending on training status and fuelling strategy.

In Australia, general sports nutrition guidance aligns with frameworks from organisations like Sports Dietitians Australia and regulatory oversight from Food Standards Australia New Zealand, ensuring supplement safety and labelling transparency.

What should you eat before a marathon?

Carbohydrate loading (24–48 hours prior)

Focus on increasing carbohydrate intake to maximise glycogen stores. Aim for:

• 7–10 g of carbs per kg of body weight per day
• Low-fibre, familiar foods to reduce gastrointestinal stress

Good options include rice, pasta, oats, bananas, and sports drinks.

Race morning (2–4 hours before)

Eat a light, carb-rich meal:

• Toast with honey or jam
• Oats with banana
• Smoothie with carbs and protein 

A practical option is a shake using True Protein WPI 90 blended with banana and oats—this provides easily digestible protein alongside carbs without heaviness.

What should you consume during a marathon?

Carbohydrates: your primary fuel

Aim for 30–60 g of carbs per hour, increasing up to 90 g/hour for advanced runners.

Convenient options include gels, chews, bananas, and sports drinks. For runners who prefer an all-in-one solution, a carbohydrate + electrolyte formula like True Protein Endurance can simplify fuelling by delivering both energy and hydration in a single mix.

Products that combine carbohydrates with sodium and other electrolytes can help maintain blood glucose levels while supporting fluid balance, particularly in warm Australian conditions.

Hydration and electrolytes

Fluid needs vary, but a general guide is:

• 400–800 ml per hour depending on conditions
• Include sodium (300–600 mg/hour) to maintain fluid balance

True Protein Electrolyte can help maintain performance, particularly in hot Australian conditions.

How should you recover after a marathon?

The recovery window (0–2 hours post-run)

Your body is primed to absorb nutrients immediately after finishing.

Aim for:

• 1.0–1.2 g carbs per kg body weight
• 20–30 g high-quality protein

A shake with True Protein WPI 90 or True Plant Protein plus a carbohydrate source (fruit, honey, or oats) is a practical, quick option.

While carbohydrate-electrolyte drinks are primarily used during exercise, they can also assist with early glycogen replenishment immediately post-race when solid food isn’t appealing.

Why protein matters

Protein supports muscle repair and adaptation. Whey protein, in particular, is rich in leucine, a key amino acid that stimulates muscle protein synthesis.

Do you need supplements for marathon nutrition?

Not strictly, but they can make fuelling more convenient and consistent.

Useful categories include:

• Whey protein isolate (WPI): fast-digesting recovery protein
• Electrolytes: hydration support
• Collagen: joint and connective tissue support
• Carbohydrate powders (Endurance): easy fuelling during long runs

When choosing supplements in Australia, look for products aligned with Therapeutic Goods Administration or food-grade standards regulated by FSANZ.

How do you personalise your marathon nutrition plan?

There is no one-size-fits-all approach. Key variables include:

• Body size and metabolism
• Sweat rate and electrolyte loss
• Gut tolerance
• Race pace and duration

The most important rule: never try something new on race day. Practise your fuelling strategy during long training runs.