What to eat the day before a marathon

Tomorrow is race day. Your kit is ready, your plan is set, and there is just one last detail to get right: what goes on your plate the night before. So what should you eat, and which foods are best avoided?

A marathon demands plenty of energy. Ideally, your diet should be healthy and balanced throughout your training, but the final week is crucial if you want to give yourself the best possible chance on race day. The main rule is simple: keep it light and don't do anything extreme. That does not mean going hungry. The aim is to top up your glycogen stores without overdoing it, as a heavy meal could compromise your sleep.

Your final meal of the day should ideally include non-wholegrain starchy foods to support comfortable digestion. Quinoa, rice, pasta and boiled potatoes are all good options. Eat until you're satisfied, but don't go back for seconds just because you fancy them. Your stomach is not equipped to deal with a huge plate the night before a hard effort. At this meal, avoid heavy, fatty accompaniments such as fried or breaded foods, rich sauces and anything overly spicy. It is also best to skip high-fibre foods such as legumes and raw vegetables. Cooked vegetables are a better choice, especially those with fibre that is gentle on the gut, including carrots, green beans, endive, beetroot and courgettes.

When you're cooking before a marathon, don't experiment with new recipes. Stick to foods your body already knows how to digest. Ideally, finish your meal two hours before going to bed. That should make it easier to fall asleep.

As for drinks, skip alcohol, tea and coffee as they can affect the quality of your sleep. Alcohol is dehydrating and slows the production of muscle glycogen.

Follow these tips and you'll be ready to sit down to dinner before heading out to tackle the 42.195 km waiting for you when you wake up.