For what to eat during the rest of the week, check out our marathon meal plan.
Next, check out what to eat and drink while running a marathon and what should I eat when training for a marathon?
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Check out the London Marathon’s training and meal plans. Don’t have a spot to run this year? You can still take part with the virtual event London Marathon MyWay – join up for your chance to run 26.2 miles on marathon day, 21st April 2024.
Thursday training:
Rest day – relax
* Beginner’s guidelines as recommended by the TCS London Marathon.
Thursday nutrition:
Carbohydrate intake should remain raised on Thursday, in preparation for carb-loading starting on Friday. The focus is on complete, high quality, sources of protein at each main meal. The morning snack provides a suitable option for those unable to tolerate dairy. Snacks are included as optional depending on your preferences.
Breakfast
Seven-cup muesli
This muesli will keep you going until lunch. It counts as one of your five-a-day and is high in iron and packed with fibre.
Morning snack
Creamy mango & coconut smoothie
This tropical shake with creamy coconut yogurt, mango and passion fruit is free from dairy and soya.
Lunch
Salmon noodle soup
This wholesome noodle soup is low fat, heart-healthy and packed full of tasty ingredients.
Afternoon snack
Rosemary, garlic & chilli popcorn
Ready in under 20 minutes, this snack is great eaten warm or keep in an airtight container and store to stave off hunger between meals.
Dinner
Mexican chicken stew with quinoa & beans
Enjoy a spicy chicken casserole with a healthy, nutritious side dish of protein-rich quinoa.
Want more running info? Now try…
Find more expert advice and answers to your training questions in our marathon hub
What to eat before a run
What to eat during a run
What to eat after a run
How to stay hydrated on a run
James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan, which focuses on the key principles of fuelling for fitness.
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