<img src="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/Pasta-salad-with-tuna-mayo-b5001bd-e1676046413752.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/Pasta-salad-with-tuna-mayo-b5001bd-e1676046413752.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2021/05/Pasta-salad-with-tuna-mayo-b5001bd-e1676046413752.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-794045 alignnone size-landscape_thumbnail" alt="Pasta salad with tuna mayo in a lunchbox" title="Marathon week meal plan – Tuesday" /> <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 need 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="/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. The Tuesday before the marathon should ideally be a rest day – use this day to focus on nailing your nutrition. Discover what to eat on <a href="/howto/guide/what-eat-rest-or-low-intensity-training-days" target="_blank" rel="noopener">low and easy training days</a>.</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, 21 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>Tuesday training:</u></h2>
<p>Rest day – no training</p>
<h2><u>Tuesday nutrition:</u></h2>
<p>Carbohydrate is reduced today, as it’s a rest day. Starting the day with a protein-rich breakfast is a good option to support muscle growth and repair while training volume is lower. Earlier in the week is a great opportunity to boost micronutrient intake, such as magnesium, iron and omega-3 fatty acids, which are crucial for energy production and muscle function.</p>
<h3>Breakfast</h3>
<h3><a href="/recipes/breakfast-egg-wraps" target="_blank" rel="noopener">Breakfast egg wraps</a></h3>
<p><a href="/recipes/breakfast-egg-wraps" 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-696004 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/Breakfast-egg-wraps_body-c3933c0.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Breakfast egg wraps filled with mushrooms" title="Breakfast egg wraps">
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<p>Adding a few tablespoons of oats to these egg wraps gives them a protein boost. We like them filled with mushrooms and tomatoes for a quick, filling and healthy breakfast. They provide iron, folate and fibre, too.</p>
<h3>Morning snack</h3>
<h3><a href="/recipes/1162653/apricot-honey-and-pistachio-flapjacks" target="_blank" rel="noopener noreferrer">Apricot, honey & pistachio flapjacks</a><br>
<a href="/recipes/1162653/apricot-honey-and-pistachio-flapjacks" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/01/apricot-honey-and-pistachio-01bce5a.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/01/apricot-honey-and-pistachio-01bce5a.jpg?quality=90&resize=405%2C203" type="image/jpeg">
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<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/01/apricot-honey-and-pistachio-01bce5a.jpg?quality=90&resize=554%2C277" type="image/jpeg">
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<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/01/apricot-honey-and-pistachio-01bce5a.jpg?quality=90&resize=620%2C310" type="image/jpeg">
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<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/01/apricot-honey-and-pistachio-01bce5a.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/01/apricot-honey-and-pistachio-01bce5a.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/01/apricot-honey-and-pistachio-01bce5a.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-173438 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/30/2020/01/apricot-honey-and-pistachio-01bce5a.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Apricot, honey and pistachio flapjacks" title="Marathon week meal plan – Tuesday">
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</div></a></h3>
<p>It’s always good to have some healthy snacks on hand so you’re not tempted to reach for processed protein bars. These tasty treats take just five minutes to prepare and can be enjoyed all week.</p>
<h3>Lunch</h3>
<h3><a href="/recipes/pasta-salad-with-tuna-mayo">Pasta salad with tuna mayo</a></h3>
<p><a href="/recipes/pasta-salad-with-tuna-mayo" 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-696008 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/Pasta-tuna-salad_body-85b834b.png?quality=90&resize=620%2C310" width="620" height="413" alt="Pasta salad with tuna mayo" title="Marathon week meal plan – Tuesday">
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<p>Using wholemeal penne means this pasta salad won’t cause your blood sugar levels to spike, and you won’t suffer from the dreaded afternoon crash.</p>
<h3>Afternoon snack</h3>
<h3><a href="/recipes/2248660/chinese-spiced-seed-mix" target="_blank" rel="noopener noreferrer">Chinese spiced seed mix</a></h3>
<p><a href="/recipes/2248660/chinese-spiced-seed-mix" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
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<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?quality=90&resize=554%2C277" type="image/jpeg">
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<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-433456 align size-full 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/30/2020/08/tuesday-marathon-plan-spiced-seeds-9877b71.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="tuesday-marathon-plan-spiced-seeds-9877b71" title="Marathon week meal plan – Tuesday">
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<p>Snack on these moreish sunflower and pumpkin nibbles – a healthier choice than crisps and other pre-packaged savoury snacks.</p>
<h3>Dinner</h3>
<h3><a href="/recipes/stir-fry-chilli-beef-sweet-potato-jackets" target="_blank" rel="noopener">Stir-fry chilli beef with sweet potato jackets</a></h3>
<p><a href="/recipes/stir-fry-chilli-beef-sweet-potato-jackets" 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-457755 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/30/2020/08/stir-fry-chilli-beef-700-350-598dab9.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Stir-fry chilli beef with veg and a sweet potato" title="Marathon week meal plan – Tuesday">
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<p>Enjoy this energising supper for a post-exercise pick-me-up. It supplies iron, vitamin C and fibre, plus an impressive five of your five-a-day.</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>
Marathon week meal plan – Tuesday
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