Marathon week meal plan - Wednesday
Eat right in the week leading up to an endurance event. Sports nutritionist James Collins explains why by Wednesday your protein intake should be on the rise.
What to eat the week before the marathon
Contrary to previous beliefs, the week before the marathon isn’t all about piling on the pasta. In fact, to maximise carbohydrate (fuel) stores before the race, runners only needs to start ‘fuelling up' or ‘carb-loading' two or three days before the race (three days if you prefer slower increase in your daily intake). Read more in our guide to carb-loading.
By this stage of the week, you should be upping the protein in your meals and snacks. Discover what to eat during the rest of the week with our marathon meal plan.
As a general rule, what you eat should be different depending on the training demands for that day – this is an easy training day, so your meals can be lighter.
Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon?
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.
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.
Wednesday training:
20-minute easy run
Wednesday nutrition:
Protein-rich foods at each meal are the priority for today, with a light training session. Carbohydrates are lower today before increasing tomorrow leading up to the race. Try some new meal options with a range of fruits and vegetables to provide micronutrients (vitamins and minerals) for the regeneration of muscles. Snacks are included too, but optional, depending on your preferences.
Breakfast
Healthy porridge bowl
Start the day the right way with a nutrient-rich, oaty breakfast. This is full of stomach-friendly fibre – great for digestion.
Morning snack
Protein balls
Make tasty protein balls using oats, protein powder, flaxseed and cinnamon to enjoy pre- or post-exercise and replenish your protein stores.
Lunch
Turkey & coriander burgers with guacamole
These lean burgers are full of vitamin C and use low-fat turkey flavoured with herbs and topped with spicy avocado spread.
Afternoon snack
Pear & peanut crunch
Fancy something sweet and wholesome? Liven up crispbreads with fresh pear and peanut butter to make this moreish snack.
Dinner
Salmon salad with sesame dressing
Get three of your five-a-day, plus healthy omega-3 fatty acids, vitamin C, folate and fibre in this quick and easy midweek salad.
Want more running info? Now try:
Find more expert advice and answers to your training questions in our marathon hub
What to eat before a run
What to eat during a run
What to eat after a run
How to stay hydrated on a run
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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