Chasing a PB? Or just want to power that early-morning shuffle? Nutrition experts share what to eat to really go the distance.

Supportive trainers? Check. Sweat-wicking fit? Check. Dynamic playlist? Check, check, check. Certain essentials spring to mind when it comes to planning a run of any distance. But what you eat, and when, both during your training and on race day, can make all the difference for crossing the finish line – especially if that run you’re planning is going to be a marathon. With 15 weeks to go until the Sydney Marathon makes its debut as a World Major, now is the moment to start giving your nutrition a glow-up – whether you’re poised to pick up your race bib or are simply feeling inspired to elevate your regular trots.

“What you eat can make a huge difference to your performance,” confirms Dr Emily Meehan, a Melbourne-based sports dietitian. “Think of your body like a car: without fuel, it won’t go far. The right foods give your muscles the energy they need.” Indeed, proper nourishment will leave you feeling better equipped to hit your target pace, reach your desired distance or at the very least actually enjoy your run – which should be the goal that you place on a pedestal. 

Skip the pre-run snack or fuel up on the wrong things the day before, and you risk hitting bumps in the road. “You’re more likely to feel fatigued, dizzy or mentally foggy,” warns Melbourne-based dietitian, Erin Murnane. “In the long term, under-fuelling can lead to poor recovery, increased injury risk and even hormonal imbalances.” Which begs the question: how should you feel? Like you have steady energy, adequate focus, improved endurance and plenty of motivation, she reveals. So here’s what that looks like on your plate… 

Food to fuel… any distance

Regardless of distance, there’s one key food group that’s your new best friend: carbohydrates. “They’re your body’s go-to fuel source, particularly at higher intensities,” says Caitlin Edmonds, a Sydney-based sports dietitian and exercise scientist. “Too little, and you’ll feel sluggish.” Quick science lesson: carbs are broken down into glucose and stored in the muscle as glycogen, which then provides the efficient energy that we need, explains Dr Meehan. 

On the flip side, there are some foods to swerve a few hours before lacing up your trainers. “Items high in protein, fat and fibre tend to digest more slowly,” warns Dr Meehan. Failing to avoid these could risk earlier fatigue as well as stomach upset or stitches. The same sadly goes for anything too ‘heavy’ close to your run, “like a big serve of eggs and avocado, a creamy pasta or a spicy curry,” adds Edmonds. “If you’ve got a sensitive gut, watch out for things like artificial sweeteners or caffeine.” The latter might be a case of trial and error during practise runs, since research has shown coffee does have benefits for aerobic endurance activities. 

Food to fuel… shorter sessions

Tackling five or 10 kays? You should take fuelling speedier stints seriously, even if the temptation might be otherwise – whether you’re starting out on your running journey, keen to take things a bit easier or at the tapering stage of marathon training. “You want a small, carb-rich snack that gives you quick, easy-to-digest energy,” says Dr Meehan, who recommends a banana, slice of toast with honey, small bowl of cereal, rice cakes with peanut butter or muesli bar. 

Timing is key, because you don’t want to load up too much. “Ideally, you would eat this lighter snack 30 to 60 minutes before your run,” says Edmonds. “The key is to give yourself enough time to digest it without getting hungry again. Everyone is different, so play around with timing and foods to find what works for you.” Running first thing in the morning? Munch on even half a banana or a few crackers if you can’t stomach a full snack – your body will thank you for it.

Food to fuel… full or half marathons

There’s more to consider when you need to keep pace for a half or full marathon. 

“Your muscles store energy as glycogen, and for big runs you want those stores topped up,” stresses Dr Meehan. This process should actually begin the day before, when the focus is ideally once again on carbs – like cereals, pasta, rice and potatoes – slotted into every meal. For a winning recipe, take Edmonds’ suggestion of increasing your daily carb intake to around seven to 10 grams per kilo of body weight. 

On the day itself, consume a proper meal with carbohydrates, protein, healthy fats and fibre more than three to four hours before, continues Edmonds. “This could be oats with fruit and peanut butter or a chicken and rice bowl,” she suggests. “If you’re tighteron time, have a decent carb-based snack with some protein two to three hours in advance – like toast with honey and yoghurt or a banana with a boiled egg.” Murnane also recommends oats with fruit and nut butter or toast with avocado and a boiled egg. 

Less than half an hour to go? Opt for a banana, some lollies, gels, a sports drink or something else that’s high in carbs and easily digestible. “While they might not all seem ‘healthy’, these are your best options – especially if you want to avoid a trip to the Portaloo,” notes Dr Meehan. Once more, the timing needs to be to the minute – just like that PB you’re shooting for. “Eating too close to your run can cause a stomach upset and a sluggish feeling,” she adds. “However, everyone is different – you need to figure out what suits you in training, in terms of what and when, or enlist the tailored help of a sports dietitian.”

Food to fuel… a strong finish

For longer runs, it’s likely you’ll need a little something extra to stay on track. Edmonds advises aiming for 30 to 60 grams of carbs per hour for a half marathon and 60 to 90 grams per hour for a full marathon. A study published in March found, after analysing participants in the Seville Marathon, those who met this latter carb intake were more likely to finish in sub-180 minutes. 

Most people rely on gels or chews, which are easy to carry, or sports drinks, often containing electrolytes with glucose, which are usually available at stations during official races. “Just make sure that you’ve practised with these products in training,” warns Edmonds. After a wholefood alternative? Murnane suggests packing yourself a banana or some dried fruit. 

Food to fuel… your next run

By which we mean: recovery. “After a run – especially longer or intense sessions – try to eat something within 30 to 60 minutes,” says Dr Meehan. Aim for a mix of carbs to replenish your energy stores, protein to repair the muscles and fluid to rehydrate. A smoothie with banana, berries, milk, oats and high-protein yoghurt ticks all these boxes, or good old flavoured milk also does the trick.” 

As for your next proper meal? Murnane suggests a bowl of pasta with meat, tuna or lentils, while Edmonds recommends chicken with rice. “Consistent recovery nutrition makes a big difference, especially if you’re training regularly or increasing your load,” the latter adds. If it’s taking a while to incorporate these food habits into your running schedule, keep taking things in your stride and logging the positives. After all, it’s a marathon (kind of), not a sprint.