Planning your evening-before and day-of nutrition is crucial for a strong marathon performance. You want to know exactly what you’re going to eat and be confident that it will sit well in your stomach.

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The IAAF has released several open access research articles that detail nutrition tips for every kind of runner. For long distance runners, they recommend experimenting with low-fibre foods ahead of race day. Low-fibre foods are typically easier to digest and sit well in a runner’s stomach. Below are nine examples of low-fibre foods that are also carbohydrate-rich.

Try a few of these before a long run or key workout to see how they sit in your stomach. If they serve you well, consider implementing them into your race-day nutrition plan. It’s important to note that you shouldn’t give up high-fibre foods throughout your entire build, just the evening before or morning of a key workout or race.

Nine foods to eat before your marathon (low fibre)

  1. White bread
  2. White breakfast cereals – Rice Krispies, Corn Flakes
  3. Sweetened dairy products – yogurt, kefir, chocolate milk
  4. Rice, pasta, potato – cook these foods and consume them hot to avoid resistant starches (which are created when the foods cool)
  5. Jam and honey
  6. Dessert – cake or Jell-O
  7. Sports products – gels, electrolytes
  8. Pureed fruit – apple sauce
  9. Meat, milk, cheese, poultry, fish, eggs, and other protein-rich foods

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Foods to avoid (high fibre)

  1. Dried and fresh fruit
  2. Raw vegetables
  3. Foods with pulp or skin

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