As a sports dietitian and marathon runner, I know firsthand the difference nutrition can make in your performance. Properly fueling for a marathon can be the difference between hitting the wall at mile 20 or finishing the race strong. Not to mention that what you eat after the race factors into a smooth (or not-so-smooth) recovery.

Whether this is your first marathon or you’re a seasoned vet, knowing what to eat before a marathon and how to fuel during the race can help you go from a tough finish to a personal best. Here’s your guide to feeling your best through all 26.2 miles.

What to Eat Leading Up to a Marathon

The week before the race is all about carb-loading. Your muscles and liver store carbohydrates as glycogen, which provides energy for about the first hour of running. Increasi

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