Meal Prepping For A Marathon
Image Credit: Meal Prepping at it's best.

If this sounds like something that could work for you, read on for some great tips about how to get started with your own personal meal prep plan!

What Is Marathon Meal Prep And Why Is It Important For Runners?

Meal prepping is a way of preparing meals in bulk to be eaten at certain times of the day to optimize your health and fitness results, as well as your performance. Depending on the length of your marathon training schedule, it can be a good idea to start meal prepping anywhere from two to six weeks before your race. 

For example, if you have a marathon coming up in two months, you would want to start prepping your meals two weeks in advance. You will want to make sure you’re eating enough carbohydrates, protein, and enough fiber to fuel your body properly.

Which Foods Should You Include in Your Meal Preps?

Carbohydrates: Carbohydrates are the primary fuel source for your body. They will help your muscles recover after a workout and keep you energized throughout your day. 

Protein: Protein is helpful in the recovery process after exercise because it is responsible for repairing damaged muscle tissue. It can also help you stay full throughout the day so you aren’t as likely to overeat. Most runners should aim for 1 to 1.5 grams of protein per kilogram they weigh. 

Healthy Fats: Healthy fats are essential to your body because they help regulate your hormones, keep your skin and hair healthy, and are even important for healthy brain development. You don’t want to completely eliminate fats from your diet because they are crucial for a healthy body. 

Vegetables and Fruits: Vegetables and fruits are great sources of vitamins and minerals that can help keep you energized and healthy.

How To Create Healthy And Tasty Meals For Marathoners

The best way to create healthy and tasty meals for marathoners is to think about what you like to eat, what you have available in your kitchen, and what you know your body needs. 

Breakfast Options

Steel-cut Oatmeal

Steel-cut oatmeal is a great source of fiber and carbohydrates that runners need to fuel their bodies. 

Fruit Smoothie 

Smoothies are easy to make, delicious, and easy to transport so you can drink them on the go. You can also get creative with smoothie recipes so you don’t get bored of the same smoothie every day. 


Quinoa makes a great alternative to oatmeal and is much higher in protein and fiber. You can make a big batch of quinoa and store it in individual portions to eat throughout your day.



Salads are easy to make, can be extremely healthy if you make them the right way, and are perfect for runners because they are full of fresh vegetables and contain very little fat. 

Vegetable Stir Fry

Stir fries are another healthy and easy lunch option that runners can make in large batches and store in individual portions. 

Protein Smoothie

Smoothies are a great option for lunch, especially if you make them with protein powder, are easy to make, and are full of healthy fats and proteins to keep you full and energized throughout your day.


Chicken and Rice 

Chicken and rice casserole is a great meal to make in large quantities and store in the fridge for easy eating throughout your day. 

Bean and Rice Bowl

Beans and rice are another tasty combination that can be easily made in large quantities and stored in the fridge for easy eating throughout your day.

Snack And Dessert Options

Trail Mix

Trail mix is a great snack that you can make at home and is full of healthy fats and carbohydrates. You can also make trail mix in large batches and store it in individual bags for easy eating throughout your day. 

Granola Bars

Granola bars are another easy snack option that are full of healthy carbohydrates, fats, and proteins to keep you full and energized. 

Vegetable Stacks

Vegetable stacks are a great snack option because they are full of vitamins and minerals that are good for your body.

Whether you are new to meal prepping or a seasoned veteran, there are plenty of recipe options for runners to make sure they are eating the right foods before and after their big races.