Marathon Nutrition Planner

Complete nutrition plan for marathon training

Race Distance

Training Phase

Body Weight (kg)

Diet Type

Get personalized week-by-week nutrition plans aligned with your training schedule

About This Tool

Personalized marathon nutrition strategy covering training fueling, race day timing, and recovery nutrition for optimal performance.

What should I eat before a marathon?

Carb-load 2-3 days before with rice, pasta, bananas. Race morning: light meal 3 hours before like oats, banana, and toast.

How do I fuel during a long run?

Take easily digestible carbs every 45-60 minutes. Try dates, bananas, energy gels, or coconut water for electrolyte balance.

Calculate your personalized daily water intake needs

Calculate macros for athletes by sport and phase

Foods and habits to increase energy

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