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What to Eat Before, During and After your Marathon

Published : Aug 02, 2018 4 mins read Updated On : Sep 20, 2023
Airtel Hyderabad Marathon 2018 is just 3 weeks away and it's not just you that's busy preparing for it. That's right, your favorite sports nutrition brand is gearing up for Hyderabad as well! Fast&Up is proud to tell you that we will be the Official Electrolyte Partners for the Hyderabad Marathon this year.

Training for a marathon consists of following a training schedule, using the right gear, and getting the right nutrition. When it comes to nutrition, you hear different people telling you different things and if you're a marathon beginner, it can be difficult to tell the right advice from the wrong.

This is why, we here at Fast&Up are gonna make sure you get all your information in one place- what to eat before, during, and after your marathon.


Three days before the Hyderabad Marathon 2018, eat foods rich in carbohydrates, starch, and lean protein in order to build up your energy reserve for the run. Don't overeat or take very heavy meals. Don't try anything new right before the race.

What to Eat:

Rice, pasta, and fruits contain carbohydrates. Lean meat contains lean protein. You can also have starchy vegetables.

What to Avoid:

Foods high in fat. As the body takes more time to digest fats, it might affect your performance. In order to avoid dehydration, make sure your fluid intake is regular and you drink water throughout the day. An easy way to stay hydrated is to have your water with Fast&Up Reload. Its electrolytes, minerals, and vitamins will replace the salts your body loses during your workout and it is tasty enough to have you reaching for your bottle again and again.
What to Eat Before, During and After your Marathon


Eat foods that are high in carbohydrates and low in fat and fiber about three to four hours before the race. This will ensure that you have sufficient energy for the run, preventing fatigue. It will also make sure you don't suffer from any indigestion or discomfort during the run. Make sure the meals are not too heavy and are familiar foods.

What to Eat:

Bread with peanut butter, fruits like bananas, fruit juices, and sports drinks.

What to Avoid:

Deep-fried foods, foods high in saturated fats like red meat, bacon, pastries, etc. Avoid dairy products if you have a history of lactose intolerance.

Remember to stay hydrated: Drink about 500ml of water 3 hours before the race, and keep drinking water at regular intervals until the race starts. Fast&Up Activate is a pre-workout supplement you can use to maximize your output for the run. Its effervescent form makes it easy to use on the go.


During your marathon, you will want to replenish your carbohydrates in order to increase your energy. The most important thing to keep in mind during the race is to stay hydrated. While running, your body loses a lot of water due to perspiration and heavy breathing and it is necessary to Reload!

What to Eat:

Energy gels, energy bars, or drinks. Bananas are a great source of carbs. You can take small bites while on the go. Try Fast&Up Energy Gel, which is ready to use and convenient during the run.

You can rehydrate with plain water and fruits (which contain water) for smaller runs, whereas for longer runs, you will want to consider electrolyte drinks which can replace the lost electrolytes along with water.

What to Avoid:

Don't eat anything which has a very high sugar quantity. Avoid soda and processed fruit juices as they are high in sugar content. High sugar levels can cause discomfort during the run.


Congratulations! You just finished your marathon. And if this was your first, give yourself a pat on the back and enjoy the fact that you can tick this off your bucket list. But even though your run is over, you can't go back to eating pizzas and donuts, however tempting it may look.

What to Eat:

After the race, go for something rich in carbohydrates, like beans, peanut butter, bananas, and energy bars.

After two to three hours, have a meal having balanced proportions of carbohydrates, protein, and good fats. Think pasta or rice with chicken and avocados, cheese, or nuts.

Keep yourself hydrated by drinking water or electrolyte drinks at regular intervals. Try Fast&Up Recover containing a combination of Amino Acids, L-Arginine, and L-Glutamine along with BCAA's to repair your muscle tissues.

What to Avoid:

Avoid junk food and processed food. Don't drink alcohol as it enhances dehydration in your body.

If you want to try our products, don't forget to visit our booth at the Airtel Hyderabad Marathon 2018 where you will find Gels, Reload, Recover, and many more. 
Vatsalya Khanna
Vatsalya Khanna
General Wellbeing

Vatsalya is very enthusiastic about daily health and general wellbeing. Vatsalya likes being updated regarding new development in health category and incorporate all the latest trends in her blogs.... Read More

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