<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-440-400-67a0abd.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-440-400-67a0abd.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-440-400-67a0abd.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-407116 alignnone size-landscape_thumbnail" alt="Salad topped with a salmon fillet" title="Marathon week meal plan – Wednesday" /> <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="/howto/guide/carb-loading-explained">guide to carb-loading</a>.</p>
<p>By this stage of the week, you should be upping the protein in your meals and snacks. 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 – this is an easy training day, so your meals can be lighter.</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>Wednesday training:</h2>
<p>20-minute easy run</p>
<h2>Wednesday nutrition:</h2>
<p>Protein-rich foods at each meal are the priority for today, with a light training session. Carbohydrates are lower today before increasing tomorrow leading up to the race. Try some new meal options with a range of fruits and vegetables to provide micronutrients (vitamins and minerals) for the regeneration of muscles. Snacks are included too, but optional, depending on your preferences.</p>
<h2>Breakfast</h2>
<h3><a href="/recipes/healthy-porridge-bowl" target="_blank" rel="noopener noreferrer">Healthy porridge bowl</a><br>
<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));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.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/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.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/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2021/05/healthy-porridge-bowl-2-04e3d6e.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/30/2021/05/healthy-porridge-bowl-2-04e3d6e.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<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&resize=620%2C310" width="620" height="413" alt="Healthy porridge bowl topped with fresh and dried fruit" title="Marathon week meal plan – Wednesday">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></h3>
<p>Start the day the right way with a nutrient-rich, oaty breakfast. This is full of stomach-friendly fibre – great for digestion.</p>
<h3>Morning snack</h3>
<h3><a href="/recipes/protein-balls" target="_blank" rel="noopener">Protein balls</a></h3>
<p><a href="/recipes/protein-balls" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.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/30/2022/12/Protein-balls-e63801f.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.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/30/2022/12/Protein-balls-e63801f.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/12/Protein-balls-e63801f.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/30/2022/12/Protein-balls-e63801f.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-798135 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/30/2022/12/Protein-balls-e63801f.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Protein balls on a blue plate" title="Marathon week meal plan – Wednesday">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></p>
<p>Make tasty protein balls using oats, protein powder, flaxseed and cinnamon to enjoy pre- or post-exercise and replenish your protein stores.</p>
<h3>Lunch</h3>
<h3><a href="/recipes/turkey-coriander-burgers-guacamole" target="_blank" rel="noopener">Turkey & coriander burgers with guacamole</a></h3>
<div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.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/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.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/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.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/30/2022/07/Turkey-coriander-burgers-with-guacamole-147d1b9.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<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&resize=620%2C310" width="620" height="413" alt="Turkey & coriander burgers with guacamole" title="Marathon week meal plan – Wednesday">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div>
<p>These lean burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado spread.</p>
<h3>Afternoon snack</h3>
<h3><a href="/recipes/pear-peanut-crunch" target="_blank" rel="noopener">Pear & peanut crunch</a></h3>
<p><a href="/recipes/pear-peanut-crunch" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=90&resize=355%2C178" type="image/jpeg">
<source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.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/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=90&resize=405%2C203" type="image/jpeg">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp">
<source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=90&resize=554%2C277" type="image/jpeg">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp">
<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=90&resize=620%2C310" type="image/jpeg">
<source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.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/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=90&resize=408%2C204" type="image/jpeg">
<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/12/PearPeanutCrunch700x350-109068c.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/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=90&resize=556%2C278" type="image/jpeg">
<img class="wp-image-857534 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/30/2023/12/PearPeanutCrunch700x350-109068c.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Pear & peanut crunch" title="">
</source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture>
</div></a></p>
<p>Fancy something sweet and wholesome? Liven up crispbreads with fresh pear and peanut butter to make this moreish snack.</p>
<h3>Dinner</h3>
<h3><a href="/recipes/salmon-salad-sesame-dressing" target="_blank" rel="noopener">Salmon salad with sesame dressing</a></h3>
<p><a href="/recipes/salmon-salad-sesame-dressing" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture>
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-700-350_0-49bbd25.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-700-350_0-49bbd25.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp">
<source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-700-350_0-49bbd25.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-700-350_0-49bbd25.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-700-350_0-49bbd25.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp">
<source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/salmon-salad-700-350_0-49bbd25.jpg?quality=90&resize=355%2C178" type="image/jpeg">
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<img class="wp-image-457713 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/salmon-salad-700-350_0-49bbd25.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Salmon salad" title="Marathon week meal plan – Wednesday">
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<p>Get three of your five-a-day, plus healthy omega-3 fatty acids, vitamin C, folate and fibre in this quick and easy midweek salad.</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="https://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>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="https://www.immediate.co.uk/terms-and-conditions" rel="noopener noreferrer">terms and conditions</a> for more information.</p>
Marathon week meal plan – Wednesday
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