What should you eat for dinner the night before a marathon so that you don’t have any stomach issues? The ultimate guide to the pre-race dinner.
Before you embark on 26.2 miles, there’s one last thing to consider– the pre-race dinner. What you eat the night before the race can have as big of an impact as the pre-race breakfast, so it’s important to choose wisely.
Let’s discuss the best foods to eat the night before a marathon, including dinner suggestions, as well as timing of the meal. Plus, read the important tips on foods to avoid the night before a race.
How should you eat the night before a marathon?
There’s a few things to think about when it comes to planning you pre-marathon dinner. First, think about the timing of your dinner in relation to sleep and race time. Second, the macronutrient composition of the meal is important. Here are more specifics:
Consider the meal timing
Perhaps equally as important as what you eat the night before a marathon is getting a good night’s rest. What you eat for dinner can affect your ability to sleep.
Think about what time you need to go to bed to get the most rest before the big day. Try to hit the sheets 8 hours before your morning alarm. Eat dinner at least 3 hours before bedtime to let your food digest and prevent unwanted indigestion.
Macronutrient composition
Carbs are important the night before a marathon, but eating one carb-rich dinner isn’t enough to load up on this macronutrient.
Eat starchy low-fiber carbs to top off your glycogen before the big race. A full plate of only pasta may not be the best idea, so fill half your plate with grains and starchy carbohydrates like pasta, rice, or potatoes.
Then fill 1/4 of the plate with protein, such as tofu or tempeh, and 1/4 with vegetables such as cucumbers, green beans, or carrots. If your stomach is really sensitive to fiber, it’s okay to skip the pre-race veggies.
Here are some suggestions for a pre-race dinner plate:
- Pasta with olive oil or marinara sauce and veggies
- White rice with tofu and veggies
- Sweet potato stuffed with vegetables and topped with an egg
- Grain bowl with rice or farro, roasted sweet potatoes, avocado and dressing of your choice
- Breakfast for dinner, like this Scrambled tofu with potato
Is pasta good the night before a run?
Pasta is a starchy carb that is easy to digest and contributes to glycogen. It’s gentle on the stomach and easy to prepare, making it a pre-race dinner of choice for many people. Pasta is a simple and effective pre-run dinner.
What should you avoid the night before a marathon?
You may be wondering if you should avoid all fiber the night before a race. After all, fiber makes you poop and runners don’t need any unexpected bathroom trips during the marathon.
However, some fiber in your pre-race dinner is okay. Eat enough fiber so you will go to the bathroom before the starting gun goes off, but not so much that you spend 26.2 miles searching for the nearest porta potty. Finding the right balance is key, and it’s important to practice with fibrous foods during your training.
You may find that some high fiber foods don’t work for you the night before a marathon. Common culprits include cruciferous vegetables, like broccoli, cauliflower, and brussels sprouts, and or plant-based proteins, like beans, lentils, or chickpeas.
Instead, opt for vegetables that don’t cause gas or bloating, like green beans, carrots, zucchini, bell peppers, and spinach. Most importantly, choose vegetables that you know sit well with you–some runners can eat beans every day, while others find a handful of chickpeas leads to uncomfortable bloating.
The only way to know what foods work best for you is to try them out on long training runs. Mimic race day by cooking a pre-race dinner the night before a double digit run. See how you feel during the run and adjust accordingly.
In addition to pre-race nerves, certain foods can negatively impact your sleep. Avoid foods that have caffeine, like black and green teas, sodas, and chocolate. In addition to caffeine, tea and chocolate also contain a compound called theobromine, which can act as a diuretic and increase heart rate, making sleep difficult.
Limit fatty and fried foods, which can cause indigestion and sleep issues. And don’t drink any alcohol the night before the race. Alcohol prevents deep sleep, so you’ll wake up feeling groggy.
As always, stick with foods and drinks that are familiar and that you’ve had before. Do not try out any new foods or restaurants the week before a marathon.
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