Marathon week meal plan – Monday

<img src="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Healthy-porridge-bowl-7eb3778-e1676039169281.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Healthy-porridge-bowl-7eb3778-e1676039169281.jpg?quality=90&amp;resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Healthy-porridge-bowl-7eb3778-e1676039169281.jpg?quality=90&amp;resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-772409 alignnone size-landscape_thumbnail" alt="Healthy porridge bowl topped with orange, banana and raspberries" title="Marathon meal plan – Monday" /> <h2><u>What to eat the week before the marathon</u></h2>
<p>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 <a href="https://www.bbcgoodfood.com/howto/guide/carb-loading-explained">guide to carb-loading</a>.</p>
<p>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 <a href="/howto/guide/marathon-meal-plans" target="_blank" rel="noopener">marathon meal plan</a>.</p>
<p>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.</p>
<p><strong>Next, check out <a href="/howto/guide/what-eat-when-running-marathon" target="_blank" rel="noopener">what to eat and drink while running a marathon</a> and <a href="/howto/guide/what-should-i-eat-when-training-marathon" target="_blank" rel="noopener">what should I eat when training for a marathon</a>?</strong></p>
<p class="p1"><span class="s1"><b>Check out the </b><a href="https://www.tcslondonmarathon.com/training/training-plans"><span class="s2"><b>London Marathon’s training and meal plans</b></span></a><b>. Don’t have a spot to run this year? You can still take part with the virtual event </b><a href="https://www.tcslondonmarathon.com/the-event/virtual-marathon"><span class="s2"><b>London Marathon MyWay</b></span></a><b> – join up for your chance to run 26.2 miles on marathon day, 21st April 2024. </b></span></p>
<p>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 <a href="https://www.tcslondonmarathon.com/training/training-plans" target="_blank" rel="noopener">training programme</a>.</p>
<h2><u>Monday training:</u></h2>
<p>10 mins marathon pace, 20 mins half-marathon pace, 10 marathon pace.</p>
<h2><u>Monday nutrition:</u></h2>
<p>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.</p>
<h3>Breakfast</h3>
<h3><a href="/recipes/healthy-porridge-bowl" target="_blank" rel="noopener">Healthy porridge bowl</a></h3>
<p><a href="/recipes/healthy-porridge-bowl" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-696016 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=90&amp;resize=620%2C310" width="620" height="413" alt="Healthy porridge bowl topped with fresh and dried fruit" title="Marathon meal plan – Monday">
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<p>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.</p>
<h3>Morning snack</h3>
<h3><a href="/recipes/peanut-butter-smoothie" target="_blank" rel="noopener">Peanut butter smoothie</a></h3>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-872721 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/02/Peanut-butter-smoothie-700×350-a2a67b8.jpg?quality=90&amp;resize=620%2C310" width="620" height="413" alt="Peanut butter smoothie in two glasses" title="Peanut butter smoothie">
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<p>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.</p>
<h3>Lunch</h3>
<h3><a href="/recipes/turkey-coriander-burgers-guacamole" target="_blank" rel="noopener noreferrer">Turkey &amp; coriander burgers with guacamole</a></h3>
<p><a href="/recipes/turkey-coriander-burgers-guacamole" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-772366 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=90&amp;resize=620%2C310" width="620" height="413" alt="Turkey &amp; coriander burgers with guacamole" title="Marathon meal plan – Monday">
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These healthy burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado.</p>
<h3>Afternoon snack</h3>
<h3><a href="/recipes/hummus-snack-packs" target="_blank" rel="noopener noreferrer">Hummus snack pack </a><br>
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<img class="wp-image-765828 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&amp;resize=620%2C310" width="620" height="413" alt="A pot of hummus with vegetable crudites" title="Marathon meal plan – Monday">
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<p>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.</p>
<h3>Dinner</h3>
<h3><a href="/recipes/2189/tuna-steaks-with-cucumber-relish" target="_blank" rel="noopener noreferrer">Tuna steaks with cucumber relish</a></h3>
<p><a href="/recipes/2189/tuna-steaks-with-cucumber-relish" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<p>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.</p>
<h3>Want more running info? Now try…</h3>
<p>Find more expert advice and answers to your training questions in our <a href="/content/wellbeing/features/marathon/1/" target="_blank" rel="noopener noreferrer">marathon hub</a><br>
<a href="/howto/guide/what-eat-your-run" target="_blank" rel="noopener">What to eat before a run</a><br>
<a href="/howto/guide/what-eat-during-your-run" target="_blank" rel="noopener">What to eat during a run</a><br>
<a href="/howto/guide/how-recover-after-your-run" target="_blank" rel="noopener">What to eat after a run</a><br>
<a href="/howto/guide/how-stay-hydrated" target="_blank" rel="noopener">How to stay hydrated on a run</a></p>
<hr>
<p><em><a href="http://jamescollinsnutrition.com/" rel="noopener noreferrer">James Collins</a> 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 <a href="https://www.penguin.co.uk/authors/1045793/james-collins.html">The Energy Plan</a>, which focuses on the key principles of fuelling for fitness.</em></p>
<p><em>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 <a href="http://www.immediate.co.uk/terms-and-conditions" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>