48 hours before your marathon can bring a mix of nerves, excitement, and anticipation, making it easy to overlook the nutrition you'll need to fuel your body. To help, we've put together a simple checklist for you to print, share with friends, and—most importantly—follow in the days leading up to your race.
Fill up at the right time
Your biggest meal should be two nights before the race, not the night before. If you're racing on Sunday, have your big meal on Friday night with extra pasta, rice, or potatoes. This way, your final 24 hours can be lighter, helping you avoid feeling heavy or bloated when you run.
2. Follow your routine
In the final 24 hours, stick to what has worked for you before. Now is not the time to try new foods. Keep your routine the same to feel your best on race day.
3. Get in the grams
In the final days before the race, focus on your carb intake. Aim for 10 grams of carbohydrate per kilogram of body weight. Many runners find this hard to reach, so using products like Energy Drinks and Energy Bars every 3-4 hours in the final 48 hours can help. These provide a good amount of carbs without making you feel too full or bloated.
Cut down on protein and fibre
In the final 48 hours before the race, reduce your protein and fibre intake. Make your meals more carb-based. A big steak isn’t the best fuel for race day, and meals high in fibre can cause digestive issues during the race.
Small but often
Instead of relying on 2-3 big meals, aim to spread your fuel intake throughout the day. In the final two days, snack on high-quality carbs every three hours or so. This helps your body digest and store the fuel more easily.
Don’t go carb crazy
Resist the urge to overeat pasta the night before the race, as it can leave you feeling stuffed and bloated on race day. A simple pasta or risotto dish, eaten earlier in the evening, is a better choice.
Stay hydrated
Aim to drink 2-3 litres of fluids each day during race week. Try to avoid caffeine in the 48 hours before the race, as this will make the effects of any caffeine you take on race day work better.
Have a good breakfast
Nerves can sometimes make us forget what works before a race. You need a good, energy-filled breakfast 2-3 hours before the race. Options like porridge, peanut butter toast, or pancakes give you carbs without being too heavy.
Bridge the gap
There can be a long gap between breakfast and the race start. To keep your energy up, have an Energy Bar an hour before the race and sip on Energy Drink until the final 30 minutes.
Good luck!