Preparing your Sydney Marathon nutrition plan is just as important as logging the km’s — the right food and hydration strategy can make the difference between a good race and a challenging race. This Sunday, thousands of runners will gather at the start line of the Sydney Marathon, ready to take on the challenge of 42.2 kilometres under a world major status for the first time. I’ll be one of them, and like many of you, I’ve been putting in the kilometres and training hard for months (20 weeks to be exact – but who’s counting??).
As race day approaches fast there’s one more crucial piece of preparation we can’t overlook to get the maximum gains from all of our hard work -> nutrition.
What you eat in the days before the marathon can be the difference between feeling strong and steady or hitting the dreaded “wall” halfway through. That’s where strategies like carb loading, staying hydrated, and adding smart extras such as beetroot juice come in.
In this post, I’ll explain why these things matter, how to put them into practice, and share some simple meal ideas that will help you get to the start line fully fuelled. If you are not running – share with a friend who is and help them get over the line!
Why Carb Loading Matters
Carbohydrates are the body’s main source of energy during endurance exercise. When you run, your muscles rely on stored carbohydrate, known as glycogen, to keep you moving. The challenge is that glycogen stores are limited. Enough for about 90 minutes to 2 hours of steady running. That’s why marathoners often “hit the wall” if they run out of fuel before the finish line.
Carb loading is the practice of increasing carbohydrate intake in the days before a race to maximise glycogen stores. By topping up your body’s fuel tank, you’ll have more energy available on race day. This will aid in helping you run longer and stronger. It doesn’t mean eating pasta at every meal or overstuffing yourself though. Instead, it’s about adjusting your diet so around 70% of your total calories come from carbohydrates rather than fats or protein for two to three days before the marathon.
Carb Loading for Marathon Success
Carb loading doesn’t need to be complicated. The goal is to:
- Increase carbs: Think rice, pasta, potatoes, oats, bread, fruits, and sports drinks.
- Reduce fat and fibre: To avoid stomach discomfort and bloating.
- Keep protein moderate: Enough to support recovery but leaving room to fill up on carbohydrates and not be too full.
For example, instead of a big steak dinner, you might swap it for chicken with rice. Instead of a high-fibre salad, choose white pasta with a simple tomato-based sauce. For breakfast I will be subbing my regular overnight oats with chia protein yoghurt and dark chocolate and raspberries with overnight oats with double the oats extra fruit with reduced chia and yoghurt.
This ensures I’m not changing my regular food too much, just making some changes so that there are more carbs coming into my body than fat and protein. Doing this will help us get the carbs we need without overloading the digestive system.
If you want to be really strategic, the current research suggests that eating a high carb diet 2 days prior competition while reducing glycogen use and resting the legs is the most sufficient way to elevate muscle glycogen levels. For the majority of us running on Sunday (non-elite), 5-7g/kg BW /day of carbs is recommended.
Again, the amount of calories you eat daily should be similar to usual but you will need more carbohydrate rich foods to make the calories go up. Eating little and often may be beneficial along with spreading the carbohydrate load evenly throughout the day and not just leaving it to the night before. Familiar foods are key.
This week is not the week to try anything new!!!
How to structure your pre-race meals
Sample meal plan:
This is something like what I plan on having this Friday and Saturday in the lead up to the big day providing 500g of carbohydrates! (Bw 68 x 7)
- Breakfast : 50g oats, 300ml milk, 50g dried fruit, 1 large banana,
- Morning snack: 2 slices bread, 30g honey
- Lunch: 250g jacket potatoes, 100g veg, small tin of tuna, beetroot salad, 150g fresh fruit
- Snack: x2 cereal bars, 500ml sports drink or smoothie
- Dinner: 75g pasta (uncooked weight), 125g veg, 60g chicken, 150g banana+100g ice cream.
- Snack: 50g granola + chobani yoghurt.
If you need help with exactly what you should eat this week to maximise your results email me sarah@authenticpt.com.au!
Hydration: Don’t Overlook the Basics
Alongside carb loading, hydration is equally important. Even mild dehydration can impair performance and make running feel much harder than it should. In the days leading up to the marathon, aim to drink consistently throughout the day rather than guzzling water all at once. The easiest thing to do is to check your urine colour — pale yellow means you’re well hydrated.
Consider including an electrolyte drink once a day, especially as it is giving sunny conditions this Sunday in Sydney. Electrolytes (sodium, potassium, magnesium) help your body retain the fluids you drink and reduce the risk of cramping.
Beetroot Juice: A Natural Boost
One supplement that’s gained popularity among endurance athletes is beetroot juice. Beetroot is rich in nitrates, which can improve blood flow and oxygen delivery to muscles. Studies show it may help with endurance and perceived effort — in other words, you might feel like the same pace is just that bit easier.
If you’re curious, and you are a regular beet eater now is the time to include it. A small glass of beetroot juice or a concentrated beetroot shot daily for two to three days before the marathon could give you that extra edge. I have stocked up on juice and will be adding beetroots whole to my lunches this week to prepare!
Race Morning Fuel: What to Eat Before You Run
On marathon mornings, your goal is to top up glycogen stores without upsetting your stomach. As carb loading days, for a breakfast that is high in carbohydrate, low in fat and fibre, and familiar. Nothing new especially on the day!! Try to eat 2–3 hours before the start, and keep it simple.
Good options include:
- White toast or a bagel with honey or jam and a banana
- A small bowl of low-fibre cereal with milk and a glass of juice
- Instant oats with maple syrup and a handful of berries
- A sports drink with a plain white roll or rice cakes
Then, about 30–60 minutes before your start time, top up the glycogen stores by sipping on a sports drink or having a small snack (like a half banana or cereal bar) for a final boost.
Sydney marathon nutrition – in summary
With the right Sydney Marathon nutrition — from carb loading and hydration to smart race-day fuel — you’ll give yourself the best chance to run strong, steady, and cross the finish line proud. With training done and fuelling strategies in place, you’ve set yourself up to run your best. Good luck to everyone tackling the Sydney Marathon. I’ll be out there with you, well-fuelled and ready to go. Here’s to strong legs, steady energy, and crossing that finish line proud!
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