Marathon Nutrition: The Complete Marathon Fuelling Guide 29th Aug 2025 Facebook Email Print X Pinterest Training for 42.2km is no easy feat—but without a solid marathon nutrition plan, all that work could go to waste. Whether it’s your first marathon or your fifth, the right marathon fuelling strategy ensures you don’t hit the wall, stay hydrated, and recover like a pro. In this guide, we’ll cover: What to eat before a marathon Marathon carb loading Energy gels and hydration timeline Post-marathon recovery nutrition What to Eat Before a Marathon Your marathon race-day nutrition plan starts the night before. A well-timed, carbohydrate-rich meal helps top up glycogen stores and sets the stage for optimal performance. On race morning, eat 2.5 to 3 hours before the start to allow time for digestion. Recommended Pre-Marathon Meal: Two slices of sourdough toast + banana + honey White rice with scrambled eggs or tofu Low-fat smoothie with oats, berries, and honey Easy option: SiS GO Energy Bar Compact and digestible, ideal for runners with early start times or low pre-race appetite. Marathon Carb Loading Marathon carb loading should begin 2–3 days before the event. This boosts glycogen stores—your body’s premium fuel source during endurance running. How to Carb Load: Eat 8–12g of carbs per kg of body weight per day Choose low-fibre, easily digestible carbs like pasta, rice, bagels, and energy drinks Limit fat and protein to keep digestion light Carb boost: SiS Beta Fuel Drink Delivers up to 90g of dual-source carbs per serve, formulated to maximise absorption. Marathon Fueling Strategy (Timeline-Based) A successful marathon fueling timeline prevents energy crashes and delays muscle fatigue. During a 4-hour marathon, your body can burn through up to 2,800 calories. The key: consistent carbs and fluids every 30–40 minutes. Example Fueling for Marathon (~4hr Finish): Start line (0 mins): Beta Fuel Gel + 150ml water 30 mins: Beta Fuel Chew + water 60 mins: Beta Fuel Chew + water 90 mins: Beta Fuel + Nootropics Gel + water 120 mins: Beta Fuel Gel + water 150 mins: Beta Fuel Chew + water 180 mins: Beta Fuel Gel + water Top picks: Beta Fuel Gels & Chews – designed for endurance absorption GO Energy + Caffeine Gel – ideal late-race mental boost Hydration Strategy for Marathon A strong marathon hydration strategy is essential—especially in warm or humid Australian conditions. As you sweat, you lose sodium, potassium, and magnesium—key for muscle function and performance. Key Tips: Hydrate regularly in the 24–48 hours pre-race Drink 500–750ml 2 hours before the race Consume 150–250ml water or electrolyte mix every 15–20 minutes during the race Use electrolytes in drinks and gels to aid fluid absorption Hydration help: SiS GO Electrolyte Sports Fuel Combines fast carbs with electrolyte support for full endurance performance. Marathon electrolytes replacement is vital if you sweat heavily or experience mid-race cramps. Post-Marathon Recovery Nutrition Crossing the finish line isn’t the end—post marathon recovery nutrition is crucial to restoring glycogen, rebuilding muscles, and rehydrating effectively. What to Do Post-Race: Within 30 mins: take a recovery drink or small meal with 20–30g protein + 50–70g carbs Rehydrate with water and electrolytes Eat a full, balanced meal within 2 hours Recovery MVP: SiS REGO Rapid Recovery Ideal after intense sessions, REGO blends protein, carbs, electrolytes, and vitamins to support full-body recovery. Marathon Race Day Nutrition Plan – Quick Recap What to eat before a marathon ✅ High-carb, low-fibre breakfast ✅ Energy bar or sports drink if short on time Marathon carb loading ✅ 48–72 hours of increased carb intake ✅ Use Beta Fuel to simplify carb counting Marathon fueling timeline ✅ Fuel every 30–40 mins ✅ Combine gels, chews, and electrolyte drinks Hydration strategy for marathon ✅ Drink before and throughout the race ✅ Replace key electrolytes Post marathon recovery nutrition ✅ Prioritise protein + carb recovery shake ✅ Rehydrate and eat within 2 hours Shop energy gels formulated for marathon performance FAQs: Fueling for Marathon Performance How many carbs per hour during a marathon? Aim for 60–90g per hour. Beta Fuel gels + chews make this easy to achieve with minimal gut distress. What if I can’t eat before an early race? Have a gel and sports drink 30–60 mins before. It’s better than skipping altogether. Is caffeine safe during a marathon? Yes. Caffeine improves alertness and can delay fatigue, especially in the second half of your run. Do I need electrolytes in cool weather? Yes. Sweat loss still occurs, and electrolytes are essential for performance and recovery. What’s the best energy gel for marathon runners? Beta Fuel Gel + Nootropics offers 40g carbs + cognitive support. SiS GO Isotonic Gels are best for sensitive stomachs. We stock Australia’s top-performing Science in Sport products, used by elite athletes worldwide and Informed-Sport certified for peace of mind. Shop the full SiS range now Train smart. Fuel right. Finish strong. Disclaimer: While these tips can be a game-changer, it’s always best to consult a registered dietitian for personalised advice tailored to your specific needs and goals. Facebook Email Print X Pinterest