Nutrition for marathon training

Think healthy nutrition first rather than “sports nutrition”

Healthy breakfasts
 Muesli and porridge with milk or yoghurt
 Eggs on toast
 Omelette
 Fruit and yoghurt
 Smoked salmon and eggs
 Nut butter on toast

Healthy lunches
 Wholegrain sandwich or wrap with cheese, meat or fish and salad
 Fruit
 Nuts and seeds
 A salad
 Meat/fish and vegetables

Healthy dinners
 Meat, fish, seafood or poultry with veg, salad and rice / potato / wholegrain bread.
 Stir fry.
 Fruit and yoghurt.

Nutrient timing
What you eat and drink before, during and after training.

Pre-training meals within 3-4 hours
Pre-training snack with 30 minutes

30-60g of carbs per hour – lucozade

30 mins – protein shake
2 hours carb rich meal
4 hours carb rich snack

Pre and post weight – drink 1.5L of fluid for every kg of BW lost. Add a pinch of salt.

Carb loading for 2-3 days prior to 2 hours plus runs at the weekend.


  • 2 cups of low-fibre breakfast cereal with 1½  cups of reduced fat milk
  • 1 medium banana
  • 2 slices of jam on toast and
  • 250ml orange juice


  • Toasted muffin with honey
  • 500ml sports drink


  • 2 sandwiches (4 slices of bread) with filling as desired
  • 200g tub of low-fat fruit yoghurt
  • 375ml can of soft drink


  •  banana smoothie made with low-fat milk, banana and honey
  • cereal bar


  • 1 cup of pasta sauce with 2 cups of cooked pasta
  • 3 slices of garlic bread
  • 2 glasses of cordial

Late Snack

  • Toasted muffin and jam
  • 500ml sports drink


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