This guide adapts global best practices to Indian kitchens and tastes—including all-vegetarian, vegan, and gluten-free options to give you a comprehensive marathon nutrition guide.

Your performance on race day depends as much on what you eat in the final days as on your months of training.

Strategic nutrition fills your body’s muscle glycogen stores, optimizes hydration, prevents stomach upsets, and helps you avoid “hitting the wall.”

But in India, with our diverse food culture, extreme climates, and vegetarian-majority athletes, generic Western advice can fall short.

Science of Carbohydrate Loading: The Indian Way

Why Carbohydrate-Loading aka Carbo-loading?

  • Muscle glycogen is your primary fuel during a marathon; optimal stores can mean the difference between a strong finish and a mid-race “bonk.”

  • Carbohydrate loading 36–48 hours pre-race is proven to increase performance and reduce fatigue.

How Much Should You Eat?

  • Target 7–10g carbohydrates per kg body weight, per day, for 2 days before your marathon.

    • If you are 65kg: 455–650g daily carbs.

Best Indian Carb Sources

marathon nutrition guide

  • Rice (white, parboiled, poha, idli rice)

  • Dalia (broken wheat/porridge)

  • Potatoes, sweet potatoes

  • Upma, idli, dosa (preferably with less oil/ghee)

  • Pasta, white bread, pav, roti (maida or a 50/50 mix)

  • Banana, mango, chikoo, ripe papaya, boiled corn

  • Fruit smoothies with curd/yogurt or nondairy milk

  • Sabudana khichdi, seviyan (vermicelli), rice kheer (go easy on sugar)

Vegetarian & Vegan Options

All of the above work for vegetarians; replace dairy with soy/almond/cashew milk (smoothies, porridge).

Avoid heavy paneer or fried foods before race day.

Read : Balanced Diet for Athletes: Nutrition (Indian food) for Peak Performance

Gluten-Free Alternatives

gluten free sabudana

  • Rice preparations (plain rice, idli, dosa, appam, coconut rice)

  • Poha, sabudana, ragi (nachni) roti or idli

  • Makkai ki roti (corn flour)

  • Amaranth (rajgira), kuttu (buckwheat)

  • Gluten-free oats

Hydration & Electrolyte Planning for Indian Weather

nimbu paani

  • Hydrate gradually for 48 hours before the marathon: small sips throughout the day.

  • In hot Indian climates (25°C+), electrolyte needs increase—opt for lemon water with salt and sugar or coconut water, or commercial sports drinks.

  • Aim for pale, straw-colored urine—not clear or dark.

  • Don’t overhydrate: Too much water, especially without sodium, can cause hyponatremia.

  • Avoid excess caffeine, alcohol, and new (unfamiliar) drinks before the race.

What to Eat the Day Before a Marathon(sample menu)

Meal Options & Description
Breakfast Vegetable upma or poha with peas/carrots; or 2–3 idlis with coconut chutney; banana; chai/black tea
Mid-morning Snack Sweet lassi (low-fat), smoothie (curd + fruit), rice kheer made with low-fat milk
Lunch White/parboiled rice, aloo sabzi (no excess oil), plain dal (not dal makhani), 2 chapatis (maida/atta 50/50), boiled vegetables, papad; mango pulp (aamras) or banana for dessert
Evening Snack Dalia/porridge with raisins, dry fruit (2–3 pcs only), lemon shikanji or Glucon-D
Dinner Rice with aloo-mutter sabzi, lauki/bottle-guard curry, moong dal tadka, 2 pav (medium), curd; roasted potato chaat (minimal oil) or khichdi
Night Snack Rice seviyan or sabudana kheer (light sugar), or banana
Fluids Sip water or ORS with each snack/meal

What to Eat the Morning of the Marathon(sample menu)

Section Details & Options
Timing Eat main pre-race meal 2–3 hours before marathon start
Breakfast Options – 1–2 bananas + 2 plain idli with honey/jam
– 2 slices white bread with jam/honey/peanut butter + coconut water/electrolyte drink
– Sabudana khichdi (1 cup, low ghee/oil)
– 1 cup lightly sweetened sooji halwa (little ghee, no nuts)
– Poha (no peanuts/chillies) + small bowl papaya/chikoo
– 1 cup white rice with curd + salt (for sensitive stomach)
– Small bowl oats porridge (made with water/milk, sugar/jaggery)
– Sports drink (Glucon-D, Enerzal, Gatorade, etc.)
– Black tea/coffee (only if you are used to it)
Avoid Heavy dals/beans, fried foods, raw salad, spicy chutneys, butter, paneer, unfamiliar foods
Emergency Carry a banana, ORS, or gel to the start area in case of delays

Troubleshooting: What If…

You Have a Nervous Stomach:

  • Stick to easy carbs: bananas, white bread, plain idli, potatoes, white rice

  • Drink lemon water or black tea, avoid milk if intolerant

Early/Late Start:

  • If race is early: Have main meal on waking, a snack (banana, juice) 30 mins before start

  • If race is late: Small breakfast, then repeated snacks every 2–3 hours; stick to low-fiber, low-fat, familiar choices

Prone to GI Issues:

  • Cut all high-fiber items (beans, whole grains, raw veg) 24 hours prior

  • Avoid unfamiliar energy bars/gels

Traveling/Unfamiliar Location:

  • Carry favorite snacks/energy bars; pre-packaged rice or ready-to-eat idli/dosa batter

  • Use bottled water, stick to basic bland meals

Marathon Nutrition Guide : FAQs

Q: Is poha, upma or idli better for pre-race?
A: All are fine if tested. Idli is low fiber, easiest to digest. Upma and poha are also good if no GI symptoms. Avoid excess oil or chilies.

Q: Can I drink chai before a marathon?
A: If your gut tolerates it and you usually have it with breakfast, yes. Otherwise, choose black tea, lemon water, or coffee if used in training. I don’t take anything with milk before running. Makes me queasy!

Q: Are bananas good enough for pre-race fuel?
A: Absolutely—they are easy on the stomach, high in fast-absorbing carbs, and provides potassium.

Q: What to do if I have to eat at a hotel/unknown place?
A: Stick to basics—boiled potatoes, white rice, bread, bananas, plain curd/yogurt.

Runner’s Checklist: What to Do and Avoid

To Do:

  • Test all foods in training—no new experiments!

  • Hydrate steadily, use electrolytes for hot/humid Indian weather

  • Split meals if you can’t tolerate large portions at once

  • Go low fiber the day before race

  • Stick to simple, familiar foods

To Avoid:

  • Fried snacks, processed/packaged sweets, excess ghee/butter

  • Beans, chole, excessively spicy food

  • New energy bars/gels on race day

Final Advice:
Adapting marathon nutrition to the Indian context is about keeping things simple, familiar, and easy to digest.

Use everyday foods, hydrate according to the local climate, and avoid the temptation to experiment on race morning.

Test everything on your longest training runs—nothing new on race day!