A pre-marathon breakfast should not be composed like a regular breakfast The classic approach follows very different principles. If you make the wrong choices , you risk jeopardizing months of training with digestive problems and an early energy crash . In this article, we guide you on which foods to favor and which to avoid to get off to a good start and cross the finish line in the best possible condition!
Why is breakfast crucial before a marathon?
After a night's sleep, your glycogen stores decrease, even if you ate dinner the night before. Your body needs this glycogen as fuel to get through the first few hours . Therefore, you must replenish them with a suitable breakfast to avoid hitting the dreaded "marathon wall."
In practical terms, this morning intake stabilizes your blood sugar , supports your endurance, and delays muscle fatigue . It also prepares your digestive system to tolerate refueling during the race.
When should you eat breakfast before a marathon?
It is generally recommended to eat two to three hours before the start. But be careful, this is the last substantial meal before the competition, not necessarily the first meal of the day. This last meal should be adjusted according to each person; some will digest much more quickly while others will need more time.
Therefore, you must adapt your nutrition plan according to the time the marathon starts . If it starts, for example, at 10 a.m., your breakfast eaten around 7–8 a.m. becomes your pre-race snack .
On the other hand, if the competition takes place in the afternoon, eat normally in the morning when you wake up, then have lunch two to three hours before kick-off !
Regardless of the time, you can have a small snack or a drink before departure forty-five minutes to one hour for a final energy boost.
What should I eat before a marathon?
Your diet should be easily digestible and energy- rich . The goal is to consume easily digestible carbohydrates, with a moderate amount of lean protein and very little fiber and fat. Aim for between 1 and 4 grams of carbohydrates per kilogram of body weight.
Foods to favor
|
Category |
Food |
|
Sources of glucose |
White bread, plain brioche, skinless potatoes, fine semolina, sports cake… |
|
Fast-acting sugars |
Fruit compote, ripe banana, pulp-free apple or grape juice, jam, honey, maple syrup... |
|
Lean proteins |
lean ham, plain yogurt, hard-boiled egg… |
|
Drinks |
Coffee or tea, a slightly salty drink to keep you hydrated while you wait. |
Foods to avoid
Before a marathon, certain foods can cause bloating or slow digestion . It's best to avoid fatty and heavy foods such as fried foods, processed meats, rich cheeses, and pastries, as well as those very high in fiber like whole-wheat bread, whole grains, legumes, and raw vegetables. Acidic fruits such as oranges , grapefruits, kiwis, and pineapples can irritate the stomach, as can dried fruits and concentrated sugars, which are often responsible for digestive discomfort. Very sugary drinks, sodas, alcohol, and strong coffee are also not recommended, as are peanut butter and dairy products if you are sensitive to them.
Example of a successful marathon breakfast
Here is a balanced option:
- 2 slices of lightly toasted white bread
- 1 to 2 tablespoons of jam or honey
- 1 ripe banana or applesauce
- 1 low-fat plain yogurt
- 1 large glass of water or a light tea
Common mistakes to avoid on the big day
- Start on an empty stomach : your body needs calories to sustain the effort.
- Eating too close to the start : leave at least two to three, or even four hours of digestion.
- Introducing a new food on the day of : always test it before the day itself, during training.
- Drinking excessively : limit yourself to 300 or 700 ml of water in the 2 hours before the race.
Adapt your breakfast according to your runner profile
The quantity and composition of the meal depend on the athlete's experience and digestive tolerance . If you are a beginner or have a sensitive stomach , replace bread with fine semolina or rice pudding, and milk with plant-based drinks .
Intermediate and experienced runners can tolerate a more substantial breakfast , with a slightly higher protein intake to help limit muscle fatigue (e.g., yogurt and a small portion of almond butter). Above all, it's essential to learn about your body and your digestive system!
Practical tips for testing your breakfast before the marathon
Test your nutrition plan several weeks before the competition. Choose a sample menu and eat it consistently before each long run. Note how you feel during the exercise: energy level, digestive comfort, any cramps or heaviness. Then adjust it gradually . If you get hungry very early, increase the amount of carbohydrates. If you experience bloating, reduce the fats. Once you find a formula that works for you, don't change it again until the big day.
FAQ
What is the best meal before a marathon?
The one tested in training which combines easily digestible carbohydrates, a small portion of protein and water.
Should we drink coffee?
Yes, if you consume it regularly. But limit yourself to one cup to avoid adverse effects.
Is it safe to eat eggs on the morning of a marathon?
You can if your stomach tolerates it well, but don't overdo it.
What drink should I use before a marathon to avoid dehydration?
An isotonic energy drink or a drink containing electrolytes during periods of heat.
Should I take an energy gel before setting off?
No, it's not necessary if you've had a high-carbohydrate meal. Save the gels for refueling. It also depends on your race level.
What should you do if you have trouble swallowing the morning of a race?
Opt for a banana smoothie or a sports drink.
Conclusion
The breakfast you eat on marathon day will determine your performance and comfort during the race. Focus on carbohydrates, test your strategy in training , and respect your body's digestion time. With this nutritional preparation, you'll give yourself the best chance of achieving your goals.
Bibliography
Burke L.M. (2007). Nutrition strategies for the marathon: fuel for training and racing. Sports medicine (Auckland, NZ) , 37 (4-5), 344–347. https://doi.org/10.2165/00007256-200737040-00018
Heimlich, J. (2025, March 3). What to Eat for Breakfast Before a Marathon to Stay Strong Through the Finish . The Output by Peloton. Retrieved from https://www.onepeloton.com/blog/breakfast-before-marathon
Naderi, A., Gobbi, N., Ali, A., Berjisian, E., Hamidvand, A., Forbes, SC, Koozehchian, MS, Karayigit, R., & Saunders, B. (2023). Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach. Nutrients, 15(6), 1367. https://doi.org/10.3390/nu15061367
Jiménez-Alfageme, R., Pino Garrone, F., Rodriguez-Sanchez, N., Romero-García, D., Sospedra, I., Giménez-Monzó, D., Ayala-Guzmán, C. I., & Martínez-Sanz, J. M. (2025). Nutritional Intake and Timing of Marathon Runners: Influence of Athlete's Characteristics and Fueling Practices on Finishing Time. Sports Medicine - Open, 11, Article 26. https://doi.org/10.1186/s40798-024-00801-w
Stratton, M. T., Holden, S. L., Davis, R., & Massengale, A. T. (2025). The impact of breakfast consumption or omission on exercise performance and adaptations: A narrative review . Nutrients , 17(2), 300. https://doi.org/10.3390/nu17020300
