Marathon Day Nutrition: Simple, Effective, Proven

A no nonsense guid to Marathon nutrition.

A marathon is as much a fuelling challenge as it is a physical one. The preparation begins long before the start. Two of your goals are to practice your nutrition and to start with full energy stores and slow its depletion so you can maintain pace from start to finish.

In the 24 – 48 hours before the race, increase carbohydrate intake to maximise glycogen stores. Aim for roughly 8 – 10g per kilogram of bodyweight per day, while reducing fat and fibre to keep digestion comfortable, this can be done via lots of different foods. Hydration should also be a priority, as glycogen storage is linked to fluid balance.

On race morning, eat 3 – 4 hours before the start. A practical target is 1 – 2g/kg of carbohydrate from low-fat, low-fibre foods, with a small amount of protein if tolerated, a good example is our Pre-Race Foods. Sip fluids in the hours before the start, aiming to feel hydrated rather than full.

During the marathon, carbohydrate intake is critical. Fuel early, ideally within the first 10 – 15 minutes and continue consistently throughout. Most runners should aim for 60 – 90g of carbohydrate per hour, taken in small, regular doses every 20 – 30 minutes. An ideal fuel source for this is the TORQ Gel. This helps maintain blood glucose, preserve glycogen stores and delay fatigue. Hydration should be steady and responsive to conditions, using aid stations regularly and adjusting intake based on temperature and individual needs.

Caffeine can be used as a tactical tool later in the race to reduce perceived effort and maintain focus but should always be practised in training first.

Recovery begins immediately after finishing. Consuming carbohydrate and protein within 30 minutes support glycogen restoration and muscle repair, while fluids and electrolytes help restore hydration. The TORQ Recovery Drink is ideal to kickstart the recovery process.

The key principle is simple: plan your fuelling, practise it in training, and execute it consistently on race day.

Read more about your event day nutrition, here.

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