Marathon week meal plan - Saturday
Be sure to eat lots of easily digestible carbohydrates the day before the big event, says sports nutritionist James Collins...
Tomorrow is race day – it's important to up the amount of carbohydrates you eat today, to help your body build a store of energy.
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 training programme.
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, 21st April 2024.
Saturday training:
Gentle stretching
Saturday nutrition:
It's the day before the big race. While carbohydrates are still the priority to fuel for the race ahead, it's important to stick to the foods you know – now is not the time to start experimenting with extra spice or fatty dishes, which may cause a stomach upset.
Often the biggest mistake is trying to eat too much the day before and feeling uncomfortable on the morning of the race – stick to your normal routine here (only have a dessert or an evening snack if you usually have one), so you're up and ready to eat breakfast before the race.
Breakfast
Banana tahini porridge
Pep up your porridge with a tahini drizzle and toasted sesame seeds. Oats and tahini help to promote good digestion so you can start your day the healthy way.
Morning snack
Healthy flapjacks
Make these easy healthy flapjacks with dates & walnuts for when you need a pick-me-up. Plant-based and vegan, they're ideal for those on a dairy-free diet.
Lunch
Chicken enchilada wrap
Use homemade wholemeal flatbreads instead of shop-bought tortillas in this recipe – perfect for wrapping up our lean spicy chicken. It counts as 3 of your 5-a-day, too.
Afternoon snack
Hummus snack pack
Spanish tomato bread with jamon Serrano
These tasty tapas snacks are ready in just five minutes.
Dinner
Salmon pasta with peas
Make this salmon pasta in under 20 minutes while packing in fibre and omega-3.
Dessert/evening snack (optional)
Brilliant banana loaf
Perfect for using up over-ripe bananas, this is a seriously moreish treat. As mentioned, only eat a dessert or evening snack if you usually do in order to feel comfortable on race day tomorrow.
Want more like this? Now try...
Go back to the week-long marathon meal plan.
Not vegan? Try our basic, vegetarian 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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