What to Eat for Breakfast Before a Marathon and When to Eat It

Whether you’re lining up for your first 26.2 or you’re a seasoned marathoner, what you choose to eat for breakfast before a marathon can make or break race day. Fueling properly in the hours leading up to the start ensures you have steady energy throughout the race, helps prevent GI issues, and sets the tone for your performance.

But choosing the right pre-marathon breakfast can be tricky, especially when you factor in later start times or traveling for a race.

In this post, you’ll learn what to eat for breakfast before a marathon, when to eat breakfast before a marathon, what to do if your race has a later start time and travel tips for eating right on race morning.

Let’s dive into how to create a breakfast strategy that supports your hard-earned training.

What to Eat for Breakfast Before a Marathon

A good pre-marathon breakfast is high in carbohydrates, moderate in protein, low in fat, and easy to digest. For plant-based runners, it’s also essential to limit fiber intake to minimize gastrointestinal issues during the race. Additionally, avoid high-fat, or greasy foods, like plant-based sausage or fried hash browns, to minimize the risk of GI distress mid-race.

Carbs are your body’s preferred fuel source, especially for endurance events, so eating carbs before the race is critical. Your main goal is to top off glycogen stores and avoid foods that slow digestion or cause discomfort.

Here are some tried-and-true pre-marathon breakfast options to eat 2-3 hours before the race:

• Bagel with banana and peanut butter
• Oatmeal with maple syrup and berries
• White rice with soy sauce
• English muffin with honey and a sports drink
• Plant-based smoothie with oats, banana, almond butter, and soy milk

If you’ve practiced with certain foods during training, stick with what you know. Race day is not the time to try something new!

When to Eat Breakfast Before a Marathon

The general rule of thumb is to eat your main breakfast 2 to 3 hours before race time. This gives your body time to digest the meal, absorb nutrients, and reduce the risk of cramping or bloating during your run.

Since you will likely be waking up several hours before your run, plan on having a two-part breakfast. The first breakfast is larger and includes some protein. The second part of the breakfast is a small portable carb-rich snack about an hour before the start (usually in the corrals).

Here’s a sample timeline for a 8:00 AM start:

• 5:00 AM: Wake up and eat breakfast
• 7:00 AM: Small carb-rich snack, like pretzels, banana, dates or graham crackers or energy gel
• 8:00 AM: Race start

Since you will likely be waking up several hours before your run, plan on having a two-part breakfast. The first breakfast is larger and includes some protein. If you’re not used to eating that early, practice your fueling strategy during training. Waking up extra early on race day might not be fun, but it pays off in performance and comfort.

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What If You Have a Later Start Time?

Some marathons (especially larger races, like the London, NYC, Chicago and Berlin marathons) have wave starts, with some runners starting as late as 10:00 or even 11:00 AM. In that case, you’ll want to split your breakfast up into two meals and possibly even include a snack.

Here’s how to do it:

1. Wake up and eat a full breakfast 3–4 hours before your expected start time
   • Example: 7:00 AM bagel with peanut butter and jelly for a 10:00 AM start
2. Bring water and a carb-rich snack to have while waiting in the corrals, about 30-60 minutes before the race starts
   • Examples: a banana, half an energy bar, an applesauce pouch, or a sports gel

This approach prevents hunger and keeps energy levels high for the start of the race, while avoiding the discomfort of a big meal too close to running.

What To Consider if You’re Traveling for a Race

Traveling for a marathon adds an extra layer of planning to your breakfast routine. You should not “wing it” on race morning or rely on the hotel the breakfast. Instead, plan ahead.

Pack portable breakfast options or look up grocery stores or places to get convenience foods near your hotel.

Here are some of the easiest packable breakfast foods:

• Instant oatmeal packets
• Energy bars
• Single-serve nut butter
• Bagels or English muffins
• Sports drinks, gels and gummies
• Low-fiber cereal
• Grahama crackers
• Dried fruit, like raisins or dried mango

If possible, try to book accommodations with a microwave or kitchenette. That makes it easy to prep oatmeal, toast bagels, or blend smoothies. This may not be possible in a large city like New York, though.

Lastly, hydrate the night before and have electrolytes on hand, especially if you’re racing in a warm or humid location.

Final Thoughts

Your breakfast before a marathon should be simple, familiar, and carb-focused. Eat early, avoid GI triggers, and don’t leave anything to chance, especially if you’re traveling.

Practicing your race-day breakfast strategy during long training runs is key to feeling confident and fueled on the big day.

Want to learn everything you need to know to fuel your next marathon on a plant-based diet? Get instant access to the replay of Plant-Based Fueling for Runners Masterclass.