Race Week: Make sure your muscles are full of fuel for the marathon by eating plenty of carbohydrates at every meal in the week leading up to the race.  Breads, rice, pasta, fruits, and vegetables are all good choices.  Also focus on drinking caffeine-free fluids this week to ensure that you are well hydrated at the start line.

Race Day: Start with a breakfast that has worked well for you during training.  Now is NOT the time to experiment with new foods.  Take fluids on race morning, but make sure you have time to visit the washroom before the start.  During the race, follow the fuel and hydration routine that worked for you during your long training runs.  Again, now is not the time to experiment.

Recovery: Take advantage of the food and especially the fluids in the marathon recovery area.  You will be extremely dehydrated, your carbohydrate stores will be very low, and your body will need protein for muscle recovery.  You have just burned an incredible number of calories, so keep eating and drinking throughout the day to replenish your body.  Feel free to treat yourself, but remember that nutritious foods are much more effective for race recovery.

Kate Burrage, RD, is a registered dietitian at the Vancouver General Hospital and is an avid marathon runner.  Her marathon accomplishments include the BMO Vancouver Marathon twice and the Boston Marathon.