The Tata Mumbai Marathon is here, and if you’re lacing up for one of India's biggest running events, what you eat can make or break your race day. With nearly 69,000 runners set to hit Mumbai's streets on Sunday, January 18, nutrition becomes just as important as training.
To help runners fuel smartly and recover better, we turned to Sameera Sheikh, Microbiologist & Sports Nutritionist with 11 years of experience, for a simple, runner-friendly food guide.
What to eat before a marathon
According to Sameera, the goal before a long run is glycogen storage. "Your muscles need enough stored carbohydrates to sustain you through hours of running," she explains. That's where complex carbs and easy digestion come in.
Night before or days leading up to the race
On the night before the marathon, focus on carb-loading with foods like:
Brown rice or khichdi
Boiled or sautéed potatoes and sweet potatoes
Roti with a small portion of sabzi
Curd, if dairy suits your gut
She strongly advises avoiding anything oily, overly spicy, or unfamiliar. "Race week is not the time to experiment," Sameera adds.
3–4 hours before the marathon
This meal should be high-carb, low-fat, and low-fibre to avoid stomach issues.
Good options include:
Banana with peanut butter on toast
Oats cooked in water with a little honey
Idli with minimal chutney
Light poha or upma with less oil
"These foods provide steady energy without overloading the gut," Sameera says.
30–60 minutes before (optional)
If you're feeling hungry or need a quick boost:
One banana
Dates or raisins
An energy gel, only if you've tested it during training
What to eat after the marathon
Recovery nutrition should begin within 30–60 minutes of finishing. "This is the recovery window when muscles absorb nutrients best," Sameera explains.
Quick recovery options:
Banana with whey protein
Chocolate milk
Smoothie with banana, berries and protein
Coconut water with a handful of nuts
Full meal within 2 hours:
Rice, dal and vegetables
Eggs, paneer or tofu with carbs
Grilled chicken or fish with rice or roti
Curd to support gut recovery
Foods to avoid on race day
Sameera warns runners to stay away from:
New foods or drinks
Excess fibre like raw salads
Fried or cheese-heavy meals
Alcohol
Too much caffeine, which can cause dehydration
Overeating before the race
"Simple, familiar foods are your safest bet on marathon day," she concludes.
So, prep your meal, and be ready to get set and go!
