What to Eat Before and After Long Runs During Marathon Training

Running Nutrition: Fuel Smarter to Run Faster and Stay Lean

Whether you’re chasing a new PB or simply want to make it through your marathon training block without falling apart, what you eat before and after long runs matters—big time. It’s not just about carb-loading the night before or grabbing a banana and hoping for the best. Strategic fuelling can improve performance, speed up recovery, and help you maintain lean muscle while keeping excess body fat in check.

If you're aiming to run faster and stay lean, here's exactly how to approach nutrition around your long runs.

Why Long Run Nutrition Matters

Long runs (90+ minutes) place serious demands on your body. Glycogen stores (your muscles' stored form of carbs) get depleted, muscle fibres break down, and hydration levels drop. Without proper fuelling, you increase your risk of fatigue, injury, and poor recovery – which can sabotage both your running performance and body composition goals.

The right nutrition strategy will:

• Delay fatigue and improve endurance

• Preserve lean muscle mass

• Support fat metabolism

• Speed up post-run recovery

• Minimise hunger-driven overeating later

What to Eat Before a Long Run

Timing: 2–3 Hours Before

You want a meal that’s high in carbohydrates, moderate in protein, low in fat, and easy to digest. This gives you the energy to perform while reducing the risk of GI issues.

Pre-Run Meal Ideas:

• Porridge with banana and honey

• White bagel with peanut butter and a protein shake

• Rice with scrambled eggs and avocado (light on the avo)

Short on Time? 30-60 Minutes Before

Opt for fast-digesting carbs:

• Banana

• Rice cake with jam

• Sports drink or gel

Hydration Pre-Run

Drink 300–500ml of water in the 1–2 hours before your run. Add electrolytes if it’s hot or your run will exceed 90 minutes.

What to Eat After a Long Run

The Recovery Window (0–60 Minutes Post-Run)

Post-run nutrition is all about replenishing glycogen, kickstarting muscle repair, and rehydrating. Aim for a mix of carbs and protein in a 3:1 or 4:1 ratio.

Recovery Snack Ideas:

• Protein shake with a banana and oats

• Chocolate milk

• Greek yoghurt with berries and honey

Follow Up With a Balanced Meal (Within 2 Hours)

This is where you refuel properly to support recovery, adapt to training, and stabilise your appetite for the rest of the day.

Post-Run Meal Ideas:

• Grilled chicken wrap with sweet potato wedges

• Salmon with rice and roasted veg

• Pasta with lean beef mince and tomato sauce

Don't Forget Hydration

Rehydrate with 1.5x the fluid lost. If you weighed yourself before and after the run, use that data. Otherwise, sip water throughout the day and include some electrolytes.

Body Composition Tips for Runners

If you’re training for a marathon and aiming to stay lean or lose fat:

• Don’t under-fuel long runs. Performance and fat loss both suffer without proper fuelling.

• Time your carbs. Eat more carbs before and after runs when your body is primed to use them.

• Prioritise protein at every meal. Aim for 1.6–2.2g of protein per kg of bodyweight.

• Watch the weekend binges. Long runs can make you ravenous. Prep ahead and have satisfying, protein-rich meals ready.

Supplements: Helpful or Hype?

Some runners benefit from:

• Caffeine (pre-run): Enhances endurance and perceived effort.

• Electrolytes: Especially in hot weather or if you're a salty sweater.

• Whey protein: Quick and convenient post-run option.

• Creatine: May help with strength maintenance during high mileage phases.

Common Mistakes to Avoid

• Skipping breakfast before long runs

• Only eating protein post-run (your body needs carbs too!)

• Waiting too long to eat after a run

• Using long runs as an excuse to eat everything in sight

• Over-relying on sports drinks and gels (real food still matters!)

Final Thoughts: Eat to Perform, Not Just to Survive

Dialling in your long run nutrition is one of the most impactful changes you can make during marathon prep. It doesn’t have to be complicated, but it does need to be intentional. Fuel right, and you’ll recover faster, run stronger, and maintain a leaner, more efficient running body.

If you want help creating a performance-based nutrition strategy tailored to your goals, click here to learn more about coaching.

Check out our related blog post | Can I Lose Fat While Training for a Half Marathon?