What to eat in the days before a marathon

Anyone taking part in this year’s London Marathon will need no reminding that the 26.2 mile run is only a couple of days away.

But whatever your running ability, the 42km distance needs to be treated with respect and fuelling is very important if you are going to make it to The Mall and over the line.

We have looked into the best nutrition advice we could find for what to do and not do in the 48 hours (or so) before the race. Happy carb loading!

“Your biggest main meal should be two nights before the race, not the night before,” reports running journal High Five. The thinking for this one is that you will be lighter on race day and not feeling so bloated.

Good Food’s guide for the day before goes in with porridge for breakfast, has flapjack as a morning snack, moves onto a chicken enchilada wrap for lunch, before hummus for lunch and then salmon pasta with peas for dinner. The best part is the banana cake for pudding!

Dietician Renee McGregor said: “Along with maintaining hydration, fluid intake during endurance running helps to regulate body temperature (thermoregulation) and ensure adequate plasma (blood) volume.

“When core body temperature rises owing to dehydration, plasma volume decreases, resulting in an increased heart rate, which accelerates fatigue.”

High Five has suggested runners do not try any new foods in the hours before the event and instead stick to what has worked well in the past. Maybe save that suave new restaurant in town offering stir-fried bacon-wrapped prawns until after the marathon.