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In order to have enough energy for the race and to support your muscles through recovery after, it’s important to fuel correctly before start time, during the race and once you cross the finish line. It’s crucial to stay hydrated, too. To find out more, read our guide on what to eat after a run.
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 (21 April 2024).
This is day seven of our week-long vegetarian marathon meal plan. Below, you’ll find suggestions 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.
Race day nutrition:
The big day is here. Breakfast provides the final opportunity to top up fuel stores ahead of the race.
The most important thing is to stick to your plan here, selecting a breakfast you have eaten before and are comfortable with. If you are travelling for the race, remember to plan ahead and choose an option that will be available in the hotel – or take it with you.
Often the biggest mistakes are trying to eat too much the day before and feeling uncomfortable on the morning of the race. Remember, your increased carbohydrate intake over the last few days will have been stored as fuel, so you will be ready to race.
Post-race, the priority is to refuel. A drink is a great option to provide some carbohydrate, water and protein, which will kick-start the repair process. This is then followed up with the meals, which can also be a treat to share with friends and family who have supported you.
Breakfast
Orange & raspberry granola or poached eggs with smashed avocado & tomatoes
While these are both great options, remember to choose a breakfast that you have tried before a race in the past and works well for you.
Snack during the race
Water and easily digested carbohydrates from sports drinks, gels or jellied sweets are best – aim for something each hour.
Post-race recovery snack (within 30 mins)
Exercise shake
Blend a mix of pomegranate juice, soya, banana and honey for a nutritionally-balanced smoothie.
Post-race recovery meal/lunch
Egg & rocket pizzas
Use seeded tortillas as pizza bases for a quick and healthy lunch, with added protein from the eggs.
Dinner
Chickpea & coriander burgers
High in fibre, low in fat and counting as two of your five-a-day, this tasty veggie burger delivers on every level.
Evening snack (optional)
Dark chocolate orange creams
Pair the flavours of chocolate and orange in this sweet snack. It serves up vitamin C from the orange and heart-healthy flavanoids in the dark chocolate.
Go back to the week-long vegetarian marathon meal plan.
Not vegetarian? Try our basic, vegan and gluten-free marathon meal plans.
Want more like this? Now try…
Not vegetarian? Try our basic, vegan and gluten-free marathon meal plans.
Find more expert advice and answers to your training questions in our marathon hub.
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.
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