Road to Berlin Marathon #6 What to Eat During Marathon Training

One thing no one told me when I started marathon training? That running long distances wasn’t the hardest part, fueling properly for them was.

It’s wild how much energy your body burns when you’re out there putting in the miles. Over time, I realized that proper fueling isn’t just for race day, it’s a critical part of training, recovery, and consistent performance. As my runs got longer, I started to feel the subtle dips in energy, slower recoveries, and that heavy-leg feeling that creeps in when you’re under-fueled.

So I dug into what marathon fueling really means: How much to eat, when to eat, how to make it fit into my hyper-busy real life with my corporate work, run clubs, social plans, and content creation. Here’s everything I’ve tested and learned.

🥯 Pre-Workout: Fuel Before You Feel Hungry

Most people think of race day when they hear the word “fueling,” but honestly, what you eat during your training is just as important. You cannot expect to under fuel your body for months and not get injured or see performance stagnate.

Here’s the golden rule I follow now:

< 60 minutes: You’re usually good to go without extra carbs. Focus on pre-training snack and meal to fuel your workout
1–2 hours: Aim for 30–60g of carbs per hour. Example: sports drink, ripe banana, dates
2–4 hours: Bump it up to 40–90g of carbs/hour using a dual source mix (glucose:fructose with at least 2:1 ratio)
> 4 hours (mad respect): You’ll need at least 90g+ per hour.

Keep fat and protein minimal to reduce slow digestion.

Practice intra-fueling during your training to condition your gut to tolerate carb amounts prior to competition. Start small, find what works, and build your fueling strategy right.

Creatine: Enhances physical performance and brain function, and supports both my cardio and strength training workouts.

🥤 Intra-workout: Simple In-Session Carb Options to Grab

Use these fueling options every 30-45 mins to keep energy levels topped. What I’ve found works best for me during training runs:

Mejdool dates (3 dates, 54g carbs) for a more natural sugar hit
One large ripe banana (25g carbs)
Energy gel (20-25g carbs)
Powerade or fruit juice (25-34g carbs) when I need something liquid but energizing
White bread honey or jam sandwich (30g carbs)

It’s a little trial and error, but the difference it makes is unreal. You’ll recover faster, feel stronger mid-run, and avoid the dreaded death shuffle at the end.

💪 Post-Workout: The 4 R's for Recovery

After any tough session, whether it's a long run, intervals, or strength training, I follow this simple but powerful recovery framework: Refuel, Repair, Rehydrate, Revitalise.

🍚 REFUEL | Carbs

What? Within 60 min, take 15-40g high GI carbs like a sports drink, banana or white rice. Follow another similar portion 90 min later
Why? To restore glycogen stores and make sure you’re energized for your next session.
How I do it: I love blending oats, banana, or medjool dates into my post-run smoothies. If I’m extra hungry, I’ll pair my shake with a slice of sourdough toast or a handful of rice cakes. Getting those carbs in early makes a huge difference in how I feel later.

🥩 REPAIR | Protein

What? Aim for at least 0.4g protein/kg (~30g for 75kg)
Why? To support the recovery, repair, and growth of muscle tissue.
How I do it: Lean meats, high protein yoghurt ot Whey Isolate. I use Protein Works protein powder daily after training. It’s smooth, easy to mix, and tastes amazing (chocolate or cookies and cream are my top picks). Their high-protein snacks LEGENDS Bars are also perfect when I’m out and about or need a quick bite post-gym.

💦 REHYDRATE | Fluids + Electrolytes

What? Replace 125-150% of sweat loss with water and electrolytes. Add a pinch of salt, electrolyte supplements or salty snacks like pretzels
Why? To restore hydration and electrolyte levels lost through sweat, especially after longer sessions or summer runs.
How I do it: I make sure to drink at least 1–2 glasses of water right after training and decaf americano coffee, and I always add Genesis Hydration Drink from Protein Works and a Pillar Performance Magnesium sachet in the evening to support deeper hydration and muscle recovery.

🥦 REVITALISE | Vitamins, minerals, antioxidants

What? Prioritize a wide variety of fruits and vegetables for vitamins, minerals and antioxidants
Why? To fight inflammation, boost immunity, and support overall health.
How I do it: I try to get a colorful mix of fruit and veg with my post-workout meals. Think spinach, berries, avocado, or a veggie-packed omelette. If I’m low on time or busy, I rely on Super Greens from Protein Works to help fill in the gaps.

Pro Tip: Use ‘MARYWAVE’ for 10% off at Protein Works.

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💥 Final Thoughts

Training for a marathon isn’t just about running more. It’s about fueling smarter. And if you’ve ever hit the wall, had a shaky recovery, or felt completely drained post-run — it might not be your fitness. It might just be your food.

So here’s my advice:
Start fueling early, test often, and don’t be afraid to eat more than you think you need. Lean on good snacks, quality protein, and supplements that support your goals. And most importantly, enjoy the process. Because when you finally cross that finish line, you’ll know every gel, banana, and smoothie helped get you there.