Keep reading for the ultimate guide to know what to eat the night before a marathon.
What you eat the night before your race can either fuel you to hit your goal time or leave you struggling to finish—and possibly making pit stops at the port-a-potty along the way. The pre-race dinner is just as important as your morning meal on race day. Carb-loading, a key element of race week, plays a critical role, and your dinner the night before should align with the carb-focused meals you’ve had throughout the past few days.
High Carb: The majority of your calories should come from carbohydrates like pasta, oats, rice, potatoes, or bread.
Moderate Protein: Include a protein a source such as chicken, beef, fish, or tofu.
Low Fat: Limit high-fat foods as they can slow digestion and cause gastrointestinal issues on race day.
The amount you eat will depend on your carb-loading plan. Carb-loading starts 2–4 days before the event and isn’t just about devouring a big bowl of pasta the night before. It’s a gradual process that ensures your muscles are fully stocked with glycogen to power you through the race.
When you think about what to eat the night before a marathon, the words boring and bland might come to mind. However, the focus should be on foods that are low in fiber. While fiber is important to keep things moving and ensure you can have a bowel movement before the race, too much fiber can lead to multiple pit stops at the port-a-potty during the race.
High-fiber foods, including cruciferous vegetables like broccoli, cauliflower, and brussels sprouts) and plant-based proteins like beans and lentils, should be avoided the night before. These foods can cause gastrointestinal distress during your race.
Also, steer clear of foods that are high in fat or fried. Like high-fiber foods, these can lead to digestive issues and discomfort on race day.
It’s important to find what works best for you. What works as the ideal pre-race dinner for one runner might not be suitable for someone else. For example, while pizza has a higher fat content, many runners enjoy it as their go-to dinner the night before the marathon.
A marathon training cycle is not just about training your legs for race day; it’s also a time to train your gut. During your training, experiment with different meals the night before your long runs to figure out which ones work best for you.
Consider what meal will be realistic the night before the marathon. If you’re at home, you can easily replicate the meal that worked best for you during training. If you’re traveling for the race, plan ahead to see where you can make a dinner reservation or whether you’ll have access to a kitchen for meal prep.
Preparing your body for a marathon also includes planning your nutrition in the lead-up to race day. By experimenting with different meals during your long runs, you can ensure that you find the carb-focused meal that works best for you.
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Hi, I'm Amy aka the Running Dietitian. An expert in all things running and nutrition.
