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Don’t Race on an Empty Stomach: The Pre-Marathon Foods You Need

what to eat before a marathon

Running a marathon isn’t just about lacing up, hitting the pavement and cracking your personal best, it involves careful nutritional planning. What you eat before, during, and after a marathon can boost your performance and impact your recovery. So, whether you’re toeing the line of your first half marathon or tackling the grand challenge of a full marathon, nailing your nutrition is key to surviving and thriving.

What to Eat the Night Before a Marathon?

The meal you eat the night before the race is your chance to carbo-load. Opt for comforting, carb-rich dishes such as whole wheat pasta, brown rice or quinoa and a small portion of protein to further slow your digestion. These marathon foods will ensure your glycogen levels are optimised for the following day, setting you up for your best performance. 

What to Eat Before a Marathon?

On the morning of the marathon, aim to eat three to four hours before the race to ensure your body has enough time to digest and convert it into energy. This meal should be rich in carbohydrates—the primary fuel for your muscles—with moderate amounts of protein and low fat to keep you powered and prevent any digestive discomfort. Ideal choices include oats with a banana, whole-grain toast with almond or peanut butter, or a small serving of yoghurt with granola.

marathon foods

What Pre-Marathon Foods to Avoid?

Steer clear of deep-fried or fatty foods that may leave you feeling bloated and uncomfortable. Try to reduce dairy and high-fibre foods in your diet, as these may cause unwanted bathroom breaks when pushing your body to the limit. Avoid alcohol, keep your caffeine intake in check and avoid experimenting with unfamiliar foods that might upset your stomach, ensuring your digestive system is in top form to tackle the marathon.

Race Day Refuelling

Hydration and small snacks are your best friends during the marathon. Water is essential, but you can also opt for sports drinks that contain electrolytes to replenish what you sweat out. If you’re running for longer than an hour, which is likely in a marathon, energy gels or small pieces of dried fruit can be lifesavers, helping to boost your energy and keep you moving towards that finish line.

What To Eat After A Marathon

Crossing the marathon finish line is a monumental achievement—celebrate with a meal that not only satisfies your taste buds but also aids in your recovery. A good balance of protein to rebuild muscles and carbohydrates to refill energy stores is key. Consider a salmon fillet with a side of sweet potatoes or a chicken and quinoa bowl with a protein shake on the side. Your body will thank you for the nutritious boost!

Enjoy a Stress-Free Bali Marathon Experience

Before and after conquering the Bali Marathon, pamper yourself at Mamaka by Ovolo—a serene oasis ideally situated in Kuta, just steps away from the marathon’s shuttle bus at Central Park. Whether carb-loading before the marathon or unwinding afterwards, Mamaka offers the ultimate convenience and luxury for runners looking to prepare, relax and recharge without any hassle. 

Bali Marathon hotel

What’s Included in our Bali Marathon Package?

  • Stay Dates: 20 – 27 August 2024. Minimum 2-night stays
  • Breakfast: Daily complimentary breakfast to fuel your run
  • Meals: Your choice of a lunch or dinner for two, on us
  • Spa: 15% off on soothing spa treatments to relax those muscles 
  • Room: Enjoy a free upgrade to add a touch of luxury to your stay
  • Checkout: Take it easy with a complimentary late checkout

Book Your Stay at MAMAKA

Ready to take on the challenge of the Bali Marathon and indulge in luxurious comfort? Book your stay at Mamaka today using the promo code RUN24 and experience the perfect blend of athletic challenge and relaxation.