Whether you’re a casual runner keeping fit with neighborhood jogs or an ambitious athlete gearing up for your first marathon, one thing is non-negotiable—proper nutrition. It’s the fuel that powers every stride, helping you perform better, recover faster, and stay healthy throughout your training journey.

For first-time marathoners, the physical demands of long-distance running can be overwhelming. With so much emphasis on mileage and pace, it’s easy to overlook a key factor that could make all the difference: midrun nutrition. Knowing how to fuel your body during those long runs isn’t just helpful—it’s essential for maintaining energy, preventing burnout, and ultimately crossing the finish line strong.

How does Diet Affect Marathon Training?

Regarding what you should eat while preparing for a marathon, the advice can be confusing. For years, the go-to recommendation was to “carb load” throughout your training. The idea was that long runs drain your muscles of glycogen—your body’s stored energy—so eating lots of carbohydrates like pasta, bread, rice, and other starchy foods would help replace that lost fuel.

Many sports nutrition experts now recommend a balanced diet over heavy carb intake, except for the final 2–3 weeks before a race when carb-loading remains useful.

On the other hand, some training plans now advise cutting back on carbs altogether and focusing more on fats and proteins instead. With all these differing opinions, it’s no surprise that many runners feel unsure about which route to take.

5 Smart Nutrition Marathon Training

Your training plan may be all about miles and pace, but what you put on your plate is just as important. The right nutrition doesn’t just help you go the distance—it helps you recover faster, stay energized, and avoid injuries. Here’s a practical breakdown of how to fuel your body for success.

1. Start With Smart Timing

Nailing your meal timing can make a huge difference. Try to eat a full, balanced meal about 3–4 hours before a run. Then, about an hour before you hit the road, grab a small snack that’s light and easy to digest—think fruit, a granola bar, or toast with nut butter. This two-step approach helps top up your energy without weighing you down.

2. Carbs Are Your Running Buddy

Carbohydrates are your body’s go-to source of fuel, especially during high-intensity cardio like running. You’ll want to consume around 30–60 grams of carbs per hour during long training runs. Easy-to-digest options like energy gels, bananas, or sports drinks work best while you’re on the move. Though old-school marathon advice focused heavily on constant carb-loading, today’s nutrition guidelines suggest a more balanced approach—except in the final taper weeks when a higher carb intake can still give you that last push of energy.

3. Don’t Skip Protein

Protein plays a key role in muscle repair and recovery. It helps reduce soreness, supports strength, and lowers the risk of injury. As a rule of thumb, aim for 0.5 to 0.9 grams of protein per pound of body weight daily. Include protein in both your pre-run meal and snacks to make sure your muscles are always getting what they need.

4. Embrace Healthy Fats (But with Caution)

Fats are essential for long-term energy, joint support, and even skin protection when you’re running outdoors. Try to get 20–30% of your daily calories from healthy fats like nuts, seeds, avocado, or olive oil. That said, avoid high-fat foods right before a run—they take longer to digest and can lead to stomach discomfort mid-race.

5. Hydrate Early, Hydrate Often

Water is often overlooked until it’s too late. Staying hydrated supports everything from body temperature control to joint function and energy levels. About two hours before your run, drink around 17 ounces of water. Then, during your run, aim for 5 to 12 ounces every 15 to 20 minutes—especially in hot weather or on longer runs.

Fueling Tips That Work

You’ve got the basics down—what to eat, when to eat, and why it matters. Now it’s time to fine-tune your strategy with these practical tips to keep you fueled and feeling great on race day.

• Test Your Fuel Game Plan Early: There’s no one-size-fits-all when it comes to fueling. Your body is unique, and the only way to know what works is to test it. Use your long training runs to practice your hydration and nutrition routine—try different snacks, drinks, and timing to see what your stomach handles best. The golden rule? Never try something new on race day.
• Know What the Race Provides: Before race day, do some homework. Visit the race website or reach out to the organizers to learn what will be available at aid stations, like water, sports drinks, or energy gels. Some races are fully stocked, while others offer the bare minimum. Knowing this helps you plan what to bring and what you can count on during the run.
• Plan How to Carry Your Fuel: Carrying your fuel shouldn’t be a hassle—or painful! There are plenty of gear options to keep your hands free and your snacks secure: hydration belts, running vests, handheld bottles, or even shorts with built-in pockets. Choose what feels most comfortable and do a few practice runs with it so you’re not distracted during the race.
• Don’t Fear the Sugar: Yes, you do need sugar—especially during long runs. Carbs (often in the form of sugar) are your body’s quickest energy source. And when you’re logging double-digit miles, they’re crucial. For first-time marathoners, getting enough mid run fuel is key to avoiding burnout and recovering faster after the race. Whether it’s a gel, raisins, or a mini chocolate bar, find what keeps your energy up and go with it.

In Conclusion

Every runner is different. These general guidelines can help you get started, but pay attention to how your body reacts to different foods, timing, and hydration. With some trial and error, you’ll find the perfect fuel plan that helps you feel your best from start to finish.