Running a marathon is a remarkable challenge that tests not just your physical strength but also your endurance and mental resilience. While training and consistent practice are vital, one factor that often makes or breaks a runner’s performance is nutrition. What you eat before, during, and after your runs can profoundly affect your energy levels, recovery, and overall success.

Why Nutrition Matters for Marathon Runners

Marathon running is an endurance sport that can burn thousands of calories in a single session. Your muscles rely heavily on stored energy, mainly carbohydrates, to keep you going mile after mile. Without proper fueling, fatigue, cramps, and poor performance can quickly take over.

Good nutrition:

Maintains blood sugar and energy levels Supports muscle repair and growth Prevents dehydration and electrolyte imbalances Reduces risk of injury and illness Enhances recovery and prepares you for your next run

Carbohydrates: The Runner’s Best Friend

Carbohydrates are the primary fuel source for marathon runners. They break down into glucose, which your body uses immediately or stores as glycogen in muscles and the liver.

Before runs: Aim to eat complex carbs like whole grains, sweet potatoes, bananas, and oats to build glycogen stores. During long runs (over 90 minutes): Consider quick carbs like sports gels, energy bars, or fruit to maintain blood sugar. After runs: Replenish glycogen with carbs paired with protein to speed recovery.

Protein: Repair and Recovery

While carbs fuel your run, protein helps repair the tiny muscle tears that happen during training. Eating enough protein ensures your muscles recover stronger.

Good sources include:

Lean meats (chicken, fish) Eggs Dairy (milk, yogurt) Beans and lentils Nuts and seeds

After a long run or workout, aim for a 3:1 or 4:1 ratio of carbs to protein in your recovery meal or shake.

Fats: The Slow-Burning Fuel

Healthy fats also provide energy, especially during longer, slower runs. Include sources like avocados, nuts, olive oil, and fatty fish. While fats are less immediately available than carbs, they help sustain energy over time.

Hydration: More Than Just Water

Water is critical, but so are electrolytes — sodium, potassium, calcium, and magnesium — which regulate muscle function and fluid balance.

Before runs: Drink plenty of fluids. During runs: Sip water regularly. For runs longer than an hour, use electrolyte drinks to replace what you lose through sweat. After runs: Rehydrate fully and replace electrolytes with balanced meals or drinks.

Timing Your Meals

When you eat is as important as what you eat.

Pre-run: Eat a carb-rich meal 2–3 hours before running. Avoid heavy, fatty, or high-fiber foods that can cause stomach upset. During run: For anything over 90 minutes, consume carbs every 30–45 minutes. Post-run: Eat a recovery meal or snack within 30–60 minutes to jumpstart muscle repair and glycogen replenishment.

Practical Tips for Kenyan Runners

Kenya’s rich culinary culture offers many nutritious, affordable options to fuel your training:

Ugali and Sukuma Wiki: Great carb and vitamin combo. Sweet potatoes and maize: Excellent energy sources. Beans and lentils: Affordable protein powerhouses. Fruits like bananas, mangoes, and avocados: Perfect for energy and healthy fats. Hydrate with clean water and natural electrolyte sources like coconut water.

Listen to Your Body

Every runner is different. Track how your body responds to different foods and hydration strategies during training. Avoid trying new foods or drinks on race day.