An early-morning marathon is not won by adrenaline alone. It is shaped by what happens the night before, by how deeply the body rests, and by how intelligently it is fuelled.
Inshaa Arora, Integrative Nutritionist
& Health Coach, specialising in endurance nutrition and sustainable performance, helps you understand the science behind how these choices can transform not just performance, but the entire experience.
What should runners eat the night before the marathon and why does it matter so much?
The dinner before a marathon sets the foundation for race-day energy. Muscles rely primarily on glycogen (stored carbohydrates) to sustain long-distance running.
The aim of the previous night's meal is to optimise glycogen storage without overwhelming the digestive system. A meal rich in familiar carbohydrates, paired with moderate protein and minimal fat, supports this balance.
Foods like rice with dal, khichdi, curd rice, plain pasta with a light sauce, or soft rotis with a simple sabzi allow carbohydrates to be absorbed efficiently while protein aids muscle repair from training.
What often goes wrong is overeating or choosing rich, celebratory meals. Excess fat and spice slow gastric emptying, increase acidity and can disrupt sleep and cause issues that tend to surface midway through the run.
Portion size is just as important as food choice; eating until comfortably satisfied helps the body rest and recover overnight. Alcohol deserves a special mention as it interferes with glycogen storage, dehydrates the body and fragments sleep, making it one of the most counterproductive choices before race day.
