What to Eat During a Marathon

What to Eat During a Marathon

What to Eat During a Marathon

Running a marathon is not a small feat. A marathon, especially your first, will be a challenging experience. To success, you must prepare yourself properly both physically and mentally.

A very important thing to prepare before your long running session is the food that you’ll eat throughout your journey. For your performance to glow, you need to put the right things in your body. But, which foods are the right ones? In today’s post, we’re present what to eat during a marathon.

Go for Carbohydrates

You should avoid foods that are hard to digest because that may cause stomach cramps, which will decrease your overall performance in most situations that involve intense physical endurance. Focus on carbohydrates with fast absorption in high intensity workouts.

Carbohydrates are the exact food type that your body needs to successfully complete a marathon. The reason is really simple. Foods that are rich in carbohydrates fasten up the sugar through your bloodstream, which in turn fuel the muscles in need. Therefore, carbohydrates maximize your energy before and during the marathon

Fueling Plan

Many athletes also wonder how often you should use these carbohydrates to boost up your energy during marathon training. 

The amount of preparation depends on the length of the run. If it’s no longer than one hour and fifteen minutes, you’ll probably don’t need any significant food on your run.

If your run is two to three hours long, it is recommended to fuel up at every hour with 30 to 60 grams of carbohydrates.

More than 3 hours? Consume 30 to 90 grams of carbohydrates hourly to keep your body up to the challenge.

Fuel Type

To meet these needs, pick up 1 or 2 foods or supplements that will provide you with your hourly need of carbohydrates. We’ve prepared a list of both healthy and not-so-healthy foods that are rich in carbohydrates:

+ Dried Fruits

foods to eat during marathon

Dried fruits are a wonderful choice that serves as a great energy snack during a marathon. Somewhere about 50 grams of dried fruits will contain around 40 grams of carbohydrates.

If you don’t know which dried fruit to go for, you can try dates, which have a significant source of potassium, contain a little sugar, and they’re easy to chew. You’ll want to avoid dried cherries. These are fruits that are very rich in fiber, which cannot be digested by our bodies.

+ Bananas

Bananas are always a good idea, especially while you get hungry during a marathon. A medium-size banana contains about 30 grams of fast-absorbing carbohydrates. Keep in mind that the older the banana.  the faster its sugar components will be absorbed into your bloodstream.

Bananas can be hard to port while running. To eat it on the go, mash it and put it in a zipped bag.  Hang it on on your running belt for easy access.

All of the choices so far include both carbohydrates, but also naturally occurring vitamins, making them a great choice. There are other forms of running fuel that don’t necessarily have vitamins but still have lots of carbs.

+ Pretzels

Pretzels are high in carbs, but also in sodium. Twenty-five mini pretzels have about 30 grams of carbohydrates. They are low in fiber so the absorption in the bloodstream will be fast.

+ White Bread with Jam or Honey

marathon fueling strategy

Bread and jam or honey contains about 45 carbohydrates. Moreover, we suggest you choose honey instead of jam because honey is a natural source of nutrients and is also linked to improved cardiovascular health.

Some people worry about the bread’s hard portability. But it can be solved quite easily by covering the food in a plastic food foil, then putting it in a zipped bag. Problem solved!

+ Gummy Bears         

Are gummy bears healthy now? While they’re not an everyday health food, they can be great while running long distances. Your stomach has no trouble digesting these sweets. Twenty bears have approximately 40 carbohydrates, which should be enough for one snack.

If you don’t like gummy bears, you can choose jelly beans or marshmallows, which are as “good” as gummy bears. Marshmallows can be easier to grab from your pockets than small gummy jellies.


Any of these high-carb options will make a great choice to implement in your fueling plan. If you’re wondering what to eat during a marathon, think carbs!

Author Bio: Olivia is a young journalist who is passionate about topics of career, recruitment and self-development. She constantly tries to learn something new and share this experience on Aussie writing service as well as on other relevant websites.

Enrepreneur. I build websites all around the world an I run everyday. I just can't live without my daily running. Follow me on Twitter for more informations.

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