GATORADE SPORTS SCIENCE INSTITUTE

GSSI Marathon Race Day Toolkit

Marathon race day requires strategic preparation the night before and the day of to help support energy levels, optimize performance, and promote recovery.

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July 21, 2026

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This resource provides science-backed nutrition and hydration guidance, along with practical strategies marathon runners can incorporate into their race-day preparation and post-race recovery.

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Foods & Fluids For Endurance Sports

Success in individual sports relies heavily on the athlete doing their part of outside of competition. This guide provides an overview of hydration and nutrition guidelines for endurance athletes, as well as sample menus, and a calculation worksheet for identifying needs based on the athlete’s characteristics.

GSSI Marathon Preparation Toolkit

Marathon success is built through weeks of dedicated training supported by intentional hydration, fueling, strength, training, recovery, and weekly run structure. Whether tackling 26.2 miles for the first time or pursuing a personal best, a strategic approach can help all runners perform at their best on race day.