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6 tips for good nutrition while training for a marathon:

  • Dehydration is one of the top two reasons runners ‘hit the wall’ during a marathon: Don’t wait to be thirsty to take a drink, as thirst indicates that you are already partially dehydrated! Drink up to 250/300 ml of fluid every 20-30 minutes on a long run and make sure you drink at least two litres of water every day.
  • If you’re on a long run of over one hour, water will quench your thirst too quickly before you’re fully re-hydrated, so opt for either a sports drink or make your own (see the recipe above).
  • For a run longer than one hour, you need to not only replenish your fluids but also to refuel with carbohydrates. Choose a sport drink, or gels and water, or food and water.
  • Be careful not to mix water and sports drinks. You will only be diluting the carbohydrate (energy) from the sports drink, which will delay the supply of energy to your muscles.
  • Eat complex carbohydrates (whole grains, wholemeal bread and pasta, quinoa) during training. Use simple carbohydrates (glucose, sugar, dried fruits) during a long run/marathon, for a quick supply of energy.
  • Don’t forget protein and good fats! Athletes tend to focus too much on eating lots of carbohydrates for energy, but protein and good fats (omega 3 oils in particular) are essential for muscle repair, hormone production and balance, good skin, and healthy, well-lubricated ligaments and joints.

*metabolism: The rate at which an organism transforms food into energy and body tissue.



International Association of Athletic Federations (IAAF) (2007), Nutrition for athletics: The 2007 IAAF Consensus Statement.
International Olympic Committee (IOC) (2004), Consensus on Sports Nutrition, 2003, J Sports Science, vol 22 (1): X
Bean, A. The Complete Guide to Sports Nutrition, 2009
Dr F. Batmanghelidj. Your Body’s Many Cries for Water, 2000
Erasmus, U. Fats that Heal, Fats that Kill, 17th printing. 2006


Nathalie 🙂


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Brighton (UK)-based and international Nutritional Therapist & Health Coach

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Nathalie Sansonetti

BA, MA, DNn, Dip AIT, HCI Certified Coach

Join more than 800 people I have helped with their health and nutrition needs. You can trust my qualifications and experience to achieve the same results for you.

  • Nutritional Therapist (10+ years)
  • Accredited Health Coach (Health Coach Institute)
  • Emotional Freedom Therapy/Matrix Re-imprinting Practitioner 
  • Federation of Nutritional Therapy Practitioners, Member
  • UK Health Coaching Association, Member

The information on this course is not intended to replace medication or advice from your general practitioner (GP), medical doctor or specialist and is not intended as medical advice. It is intended as a sharing of knowledge and information based on the research and experience of Nathalie Sansonetti and her work as a Nutritional Therapist and Health Coach. N.Sansonetti encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.