Running a long-distance marathon race requires a lot of energy. While your training gets you to the start line, your nutrition is what takes you to the finish. You need a strategy for what to put on your plate and when to eat it. Here are some tips to fuel up before the event starts and how to recover once you cross that finish line.
Pre-Marathon Meal: Keep It Simple but Carb-Heavy
A few days before the marathon is the best time to top up your glycogen stores. This is the energy your muscles rely on when you hit the 30km mark. You might immediately think of loading up with heavy carbs like pasta, but rice is a better option as it’s easier to digest.
According to Sports Dietitians Australia, your focus from 24-48 hours before a half-marathon and further should be high-carbohydrate. Consuming low fibre foods over the last 12-24 hours before the event can reduce the risk of stomach upset during your run. That means you want easy energy without stressing your digestive system.
With that in mind, sushi rice makes a fantastic alternative. Sushi provides fast-absorbing carbs with portioned fillings.
In the 24-36 hours leading up to the race, aim for a meal that balances carbohydrates with a moderate amount of protein. A chicken teriyaki avocado or avocado cucumber handroll is ideal.
If you can handle solid foods, a couple of sushi handrolls, like tuna cucumber 1-2 hours before the start can provide a steady release of energy. Reduce fibre and fat to avoid gastrointestinal upset and toilet stops.
Post-Marathon Meal: The Recovery Package
You’ve crossed the finish line. Congratulations! Once you stop running, your body will switch into recovery mode. This is when you need to replace your sweat and replenish your energy.
Your recovery meal needs two main ingredients: high-quality protein to repair muscle tissue, and carbohydrates to refuel your glycogen stores.
You might crave something greasy in this phase, but a nutrient-rich meal will help you face the day tomorrow. A bento box is excellent for recovery as it portions out what you need: rice (carbs), salad (micronutrients), and a main protein, such as salmon or chicken katsu. You can also pick up a pack of tofu cucumber rolls.
Don’t forget hydration. Runners should aim to drink enough fluid to replace about 150% of the fluid lost over the 4-6 hours following the run.
Photo: “Why Bento Boxes Are the Perfect Balanced Meal for Any Occasion”
Get ready to say hi to us at The Hallora Marathon Festival on December 14, 2025. We are thrilled to be an official sponsor for this year. We appreciate the effort that goes into your training for an event like this, and we want to ensure you have the right nutrition and hydration support.We’ll be setting up a Pika Sushi booth, so you won’t have to go far to find a water station and a healthy post-run meal. Grab a handroll or a bento box and celebrate your run, and get an exclusive $5 voucher. You can use it at our store for your next recovery meal. Good luck, and see you on race day!
