Marathon Nutrition and Fueling

Nairobi Marathon Nutrition & Fueling Plan

To run a strong marathon, nutrition is as important as your training. This plan focuses on:

1. Daily Nutrition (During Training)

2. Long Run & Workout Fueling

3. Hydration Strategy

4. Race Week Nutrition

5. Race Day Fueling

6. Post-Race Recovery

1. DAILY NUTRITION (During Training)

Focus on eating whole, nutrient-dense foods to fuel your training and recovery.

Macronutrient Guidelines:

• Carbohydrates (55–65%) – main fuel source

• Proteins (15–20%) – recovery and muscle repair

• Fats (20–25%) – hormone balance and sustained energy

What to Eat Daily:

Meal	Sample Options
Breakfast	Uji (millet/sorghum), sweet potatoes, eggs, fruit
Mid-Morning Snack	Banana, granola bar, yogurt
Lunch	Ugali/rice + sukuma wiki + beans/meat/chicken
Afternoon Snack	Nuts + fruit, peanut butter sandwich
Dinner	Chapati + lentils, pasta with vegetables and beef, or matoke with beans
Hydration	2.0 – 3.5L water/day + electrolytes post-workout

Supplements (Optional but Helpful):

• Iron: Especially for female runners and those at altitude

• Vitamin D

• Magnesium (for muscle recovery)

• Omega-3s

2. FUELING LONG RUNS & HARD WORKOUTS

You must train your gut to handle fuel while running. Start early in your training.

Before Long Runs (>90 min):

• Eat 2–3 hours prior: 200–400g carbs E.g. white bread with jam, banana, tea, porridge. Avoid high fat, high fiber

During the Run:

• Start fueling after 45 minutes, then every 30–40 minutes

• Target: 30–60g carbs/hour

  • Options: energy gels, dates, bananas, energy chews, sports drinks

Hydration:

• 400–800ml/hour depending on weather

• Use electrolytes (e.g. SaltStick, Nuun, ORS)

3. HYDRATION STRATEGY

Training and racing in Nairobi means managing altitude-related dehydration.

Tips:

• Don’t wait for thirst; sip regularly.

• Add electrolytes to 1–2 bottles/day.

• Check urine color: Pale yellow = good

Activity	Water Needed
Easy run (1hr)	500–700ml
Long run (2+ hrs)	1.5–2.5L with electrolytes
Rest day	2–3L

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4. RACE WEEK NUTRITION PLAN

Focus: Carbohydrate loading, hydration, avoiding stomach upset.

5–7 Days Out:

• Eat familiar, easy-to-digest foods

• Avoid high-fat meals, alcohol

• Don’t try new supplements or exotic foods

3–2 Days Before:

• Carb load: 7–10g/kg of body weight per day

• E.g. rice, white bread, pasta, potatoes, maize, fruits

• Reduce fiber to prevent GI issues

1 Day Before:

• Main meals: simple carbs + lean protein

• Hydrate with electrolytes

• Dinner before 7pm

• Avoid raw veggies, beans, high-fat meals

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5. RACE DAY FUELING

Morning (3–4 AM):

• Light carb-based breakfast: 200–400 calories

  • Banana + white bread + honey or a sports drink

  • Optional: tea or coffee

30 Min Before Start:

• Small carb snack (banana or half an energy bar)

• Sip ~250ml water

During Race:

Time	Fuel
45 min	Gel or 1 banana or 3 dates
Every 30–40 min	1 gel / energy chews / sports drink
Every water station	Sip water or sports drink (150–250ml)

Aim for 30–60g carbs per hour.
Use fuel brands you've practiced with. If you use the race’s official gels/drinks, test them in advance.

6. POST-RACE RECOVERY

Recovery starts within 30–60 minutes of finishing.

Recovery Priorities:

• Rehydrate: Water + electrolytes

• Replenish carbs: Ugali, rice, bananas

• Repair muscles: Protein (milk, eggs, chicken, lentils)

Post-Race Meal:

• Chapati + meat/beans + greens

• Smoothie with milk, banana, oats

• Avoid alcohol on Day 1—slows recovery

Key Takeaways

• Fuel Early & Often: Especially on race day

• Hydration is Essential: More at altitude

• Train Your Gut: Practice your race nutrition in long runs

• Keep It Simple: Use foods and fuel you've practiced with

• Don’t Skip Recovery: It’s part of performance