Planning your evening-before and day-of nutrition is crucial for a strong marathon performance. You want to know exactly what you’re going to eat and be confident that it will sit well in your stomach.
The IAAF has released several open access research articles that detail nutrition tips for every kind of runner. For long distance runners, they recommend experimenting with low-fibre foods ahead of race day. Low-fibre foods are typically easier to digest and sit well in a runner’s stomach. Below are nine examples of low-fibre foods that are also carbohydrate-rich.
Try a few of these before a long run or key workout to see how they sit in your stomach. If they serve you well, consider implementing them into your race-day nutrition plan. It’s important to note that you shouldn’t give up high-fibre foods throughout your entire build, just the evening before or morning of a key workout or race.
Nine foods to eat before your marathon (low fibre)
- White bread
- White breakfast cereals – Rice Krispies, Corn Flakes
- Sweetened dairy products – yogurt, kefir, chocolate milk
- Rice, pasta, potato – cook these foods and consume them hot to avoid resistant starches (which are created when the foods cool)
- Jam and honey
- Dessert – cake or Jell-O
- Sports products – gels, electrolytes
- Pureed fruit – apple sauce
- Meat, milk, cheese, poultry, fish, eggs, and other protein-rich foods
Foods to avoid (high fibre)
- Dried and fresh fruit
- Raw vegetables
- Foods with pulp or skin