Our guide to

Marathon nutrition

Whether you are training for a marathon or any other endurance event this season, you’ll need to have a well-rehearsed nutrition and hydration plan if you want to perform to your best ability.

Our guide has been created with Anita Bean, sports nutrition expert

The most common nutrition challenges you’ll face when training for a marathon include dehydration, overhydration, running out of energy, overheating, cramping and gut problems.

With this in mind, here are some simple tips on what to eat and drink before, during and after race day to help you avoid the common pitfalls.

What we'll cover:

  1. Training runs
  2. 2-3 days before the race
  3. The day before the race
  4. The morning of the race
  5. 15-30 minutes before the start
  6. During the race
  7. After the race
  8. Perple Endurance Mixes

Training runs: early preparation

You've probably heard that you should practice using race nutrition, to help avoid gut problems on race day. This is because many products out there might be using certain energy-yielding nutrients in the wrong way. This is exactly why Perple was created: to keep you energised and hydrated, without sickness or an upset stomach.

Training nutrition (Energy & Hydration):

You’ll need to practise drinking on the move from cups or bottles. This may feel tricky or uncomfortable if you’re not used to it so start with small amounts and gradually build up.

Let's say you're targeting a 4-hour time, for all your energy & hydration needs we recommend 2 x 200ml packs of Perple Endurance Mix, a Perple 500ml soft flask, and a running belt or vest to carry the flask and Perple Endurance Mix portions.

  • Before you start, mix 100ml of the Endurance Mix with 400ml water in the soft flask, to make a 500ml drink. Consume in the first hour of your run.
  • Make another 500ml drink at a water station, one hour into your run. To then consume in that 2nd hour.
  • Repeat for every subsequent hour. For more mixing guidelines, depending on your time targets and fitness levels see our Endurance Mix suggested use.

Whichever carbs and drinks you choose, start consuming them no longer than 30 minutes into your run. Aim to consume around 60g carbs per hour during your marathon.

The difficulty is knowing the right carbs to choose. Fruits and juices have too much Fructose. Nuts are high in lignin and gels are high in maltodextrin. All of which can cause stomach problems. Balancing the right carbs is critical. Perple Endurance Mixes take care of all of this for you.

Check in advance what’s available on the course and where the water stations will be so you can practice with the same products (if you want to) and plan where to refuel.

Practice makes perfect

Aim to do two or three long runs using the same fuelling schedule you plan to use in the race. Simulate race-day conditions as far as possible, using the same foods and drinks and practise taking them at the frequency you anticipate during the race. Making it as realistic as possible will help ensure there won’t be any surprises on race day.

Here are some other tips to think about:

  • Carbohydrates deliver energy to muscles faster than fats but are stored in much smaller amounts – about 500g, not enough to fuel 26.2 miles – so you’ll need to top up blood glucose with carbs at regular intervals during long runs. The right carbs together with water are critical to keep your muscles working hard. Energy gels alone are not good enough for many reasons - we highly recommend the Perple Endurance Mix instead.

  • Many runners prefer doing their long runs early in the morning, especially at the weekend. If this is you, then prioritise carbs in your meals the day before to ensure you have plenty of glycogen in your muscles.

  • It's fine to skip breakfast if you want, but have a small pre-run snack 15- 30 minutes before you set off – good options include a banana, a slice of toast, or a bagel with honey or peanut butter.

  • If you find it hard to eat solid food before your run, try an isotonic sports drink – this will ensure hydration as well as carbs to maintain blood glucose levels. 

Made for full marathons

Perple Endurance Mix is for sport and exercise, lasting for multiple hours.

Our unique combination of fast and slow-release carbs, balanced electrolytes, and vegan BCAAs work together to sustain endurance, enhance hydration, boost cognitive performance, metabolise fats faster, and reduce muscle damage.

Endorsed by 4x F1 World Champion Sebastian Vettel, developed at the University of Oxford, tested by Informed Sport. Vegan friendly & gluten free.

Discover Perple Endurance Mixes

2–3 days before the race: carb-loading

Focus on consuming plenty of high-carbohydrate foods in the days before your race to ensure your body has ample energy stores. This is called ‘carb-loading’ and can be achieved by a training taper for 2 – 3 weeks leading up to the race together with an increase in carbohydrate intake for the final 2 - 3 days.

✅ Good sources of carbs include:

  • Oats
  • Rice
  • Potatoes
  • Sweet potatoes
  • Pasta

⚠️️ Fat and protein should be reduced to allow for an increase in carbs.

🚫 However, carb-loading doesn’t mean eating as much as possible. If you over-load, then you risk feeling bloated and lethargic on race day. If you are prone to gut problems, then you may wish to limit your intake of fibre during the 48 hours before the race.

The day before the race: ample digestion

Make your last big meal at lunchtime, not late in the evening, then a smaller meal at least 2 -3 hours before bedtime. This will ensure enough time to digest your food, so you won’t feel bloated on the morning of the race.

✅ Good options include:

  • A simple pasta dish
  • Rice with chicken or beans
  • Jacket potato with hummus or tuna.

⚠️ Remember to avoid any new or untried foods or food combinations in case they upset your stomach.

What to eat on the morning of the race

Aim to have your pre-race meal 2 – 4 hours before the event. The aim is to top-up carbs to ensure your liver glycogen stores are full before the start.

✅ Good options include:

  • Porridge or overnight oats with bananas
  • Granola with fruit
  • Toast with jam

⚠️ Stick to what you normally eat before a long run, nothing new. Drink plenty of fluid to ensure you are hydrated (your urine should be pale yellow), then sip as needed.


What to eat 15 – 30 minutes before the start

If you skipped your pre-race breakfast or feel hungry, then consuming carbs shortly before the start will provide energy for the first part of the race. 

Aim for 20–30g carbs with water - this could be a sports drink.

Nutrition for during the race

Replicate the strategy you have built during your training runs. However, be prepared to adapt if conditions change. 

For example:

  • If it is hotter than expected, you’ll need to drink more
  • If gut problems arise, then you may need to cut back on carbs. 

⚠️ Remember, don’t try any new products on race day unless you are certain they will agree with you. This is why the new Perple nutrition system was created. To remove the undesired effects of sickness and stomach problems.

Post-race nutrition: optimal recovery

Ensure you rehydrate over the next few hours by drinking water or sports drinks. Eat plenty of carbs and protein to aid muscle recovery – plus some fruit or veg for their antioxidant benefits. Once you’ve done that, provided you’re not planning on running another marathon the next day, you’re free to eat whatever you fancy!

What are you putting in your body?

Why you should switch to Perple’s Endurance Mix

Perple was born out of a need for change. To offer an alternative to Sports Drinks, Energy Gels & Energy Drink Powders that are full of synthetic, ultra-processed & chemical ingredients. Much of which, it turns out, simply aren’t good for us and can lessen performance.

"By incorporating Perple into my daily routine, I have found a trusted ally in my quest for optimal fuelling." – Adelle Tracy, Team Jamaica middle distance record holder & World finalist,world finalist & 2024 Olympian.

Discover Perple Endurance Mixes

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Running nutrition - Endurance Mixes.

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Running nutrition

Made for runners

Perple Endurance Mix is for sport and exercise, lasting for multiple hours.

Endorsed by 4x F1 World Champion Sebastian Vettel, developed at the University of Oxford, tested by Informed Sport. Vegan friendly & gluten free.

Discover Perple Endurance Mixes

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