Marathon week meal plan - Monday
It's the final countdown! Get your pre-race diet right with a meal plan to take you through the week leading up to a marathon, from sports nutritionist James Collins.
What to eat the week before the marathon
Contrary to previous beliefs, the week before the marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only needs to start ‘fuelling up' or ‘carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading.
Earlier in the week, it may be useful to start including snacks to train the gut in preparation for increased carbohydrate intake in the days leading up to the race. Discover what to eat during the rest of the week with our marathon meal plan.
As a general rule, what you eat should be different depending on the training demands for that day (or when you are preparing for the race itself) to promote sufficient fuelling and recovery.
Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon?
Check out the London Marathon's training and meal plans. Don't have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21st April 2024.
Below, you'll find suggestions on what to eat and how much training you should do. For a full 16 week plan, have a look at the London Marathon's training programme.
Monday training:
10 mins marathon pace, 20 mins half-marathon pace, 10 marathon pace.
Monday nutrition:
Carbohydrate intake is maintained at breakfast and lunch to support training volume for today. Protein and healthy fat intakes are also important for the ongoing growth and repair of the muscles. Options are nutrient-rich and provide sufficient fibre for healthy gut function. Snacks are included as optional depending on your preferences.
Breakfast
Healthy porridge bowl
Start your day right with this filling bowl of oats, berries, banana and seeds. It's healthy and packed with nutrients to fuel body and mind.
Morning snack
Peanut butter smoothie
For a smooth start to your day, try this ultra-easy peanut butter smoothie. It's full of protein thanks to ingredients like peanut butter and oats.
Lunch
Turkey & coriander burgers with guacamole
These healthy burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado.
Afternoon snack
Hummus snack pack
Hummus is so easy to make and beats shop-bought varieties every time. Try it with vegetable crudités in your packed lunch for a hit of good fats.
Dinner
Tuna steaks with cucumber relish
A good source of heart-healthy, omega-3 fatty acids. Opt for a lean protein dinner with these easy tuna steaks. You could have some brown rice on the side, if you prefer to have carbs.
Want more running info? Now try...
Find more expert advice and answers to your training questions in our marathon hub
What to eat before a run
What to eat during a run
What to eat after a run
How to stay hydrated on a run
James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
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