As you ramp up for your goal marathon (or half!) the prerun meal becomes top of mind. The goal of this meal, think 12 to 24 hours before you head out, is simple: consume enough carbs to top off your muscle’s glycogen stores. 

While carb loading often takes places three to five days before your long run and goal marathon, research has shown that you can effectively load in just one day, if you consume 4.5 grams of carb per pound of body weight over the course of 12 to 24 hours. 

Yes, pasta is a runner staple, but it’s not the only good source of prerun carbs—far from it! These three meals provide 65 to 70 percent of calories from carbs with moderate amounts of protein, fat, and fiber. Pro tip: if you struggle to get much down the night before, try one of these meals for lunch to give your body time to digest. 

Once you find a meal that works for you (fuels your run, sits well, tastes good!) make sure that’s your go-to race day meal. Don’t try anything new! 

London Marathon Results
Makes 3 servings

Ingredients
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1 garlic clove, minced
1/2 cup prepared teriyaki or sweet and sour sauce
1 cup each sliced, fresh, mushrooms, bell pepper, edamame, broccoli florets
1 cup brown rice, raw (makes 3 cups cooked)
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Directions
Prepare brown rice according to package direction. While rice cooks, preheat a large skillet over medium-high heat and add oil. When oil is hot, add onion and garlic, and cook until onion is translucent and the mixture fragrant. 

Stir in mushrooms, bell pepper, edamame and broccoli, and cook mixture until all vegetables are heated through but not soggy. 

Remove pan from heat and top with teriyaki sauce or a sweet and sour sauce of your choice.  Divide rice among two bowls and top with even amounts of vegetable mixture.

Nutrition Information
Calories (per serving): 420
cups broccoli florets, raw
Grilled, Glazed Pork Tenderloin with Sweet Potato and Vegetables
Fiber: 6 g
Fat: 8 g

How to Increase Your Protein Intake
Makes 3 servings

Ingredients
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1 garlic clove, minced
12 cup quinoa, raw
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3 cups broccoli florets, raw
1 cup frozen corn kernels, thawed
2 Grilled, Glazed Pork Tenderloin with Sweet Potato and Vegetables

Directions
Preheat grill to medium heat. Combine olive oil, brown sugar, and herbs in a small bowl and mix. Brush onto pork. Place pork on hot grill and cook, turning halfway, for 15 to 20 minutes or until no longer pink. Remove from grill and allow to rest.  

While pork rests, add broccoli and corn to microwave safe dish, cover loosely, and then cook until broccoli is tender. Remove dish from microwave. Add sweet potato and then cook until soft, about five to 10 minutes. Allow to cool slightly and cut open. 

Sprinkle each with additional 2 Tbsp. brown sugar and cinnamon. Slice pork into equal portions and serve alongside sweet potato, broccoli dish, and dinner roll.   

Nutrition Information
Calories (per serving): 555
small chicken breasts about 5 oz. each, raw, chopped
Carbs: 89 g
Taking Ozempic? Keep Running Despite Side Effects
Fat: 8 g

Tropical Chicken and Quinoa
Makes 3 servings

Ingredients
2 cups chicken broth
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2 small chicken breasts (about 5 oz. each), raw, chopped
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1/2 cup prepared teriyaki or sweet and sour sauce
1 garlic clove, minced
2 cups sugar snap peas
2 cups pineapple chunks, fresh
1 cup prepared teriyaki or sweet and sour sauce
3 Tropical Chicken and Quinoa

Directions
Bring chicken broth and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and broth has been absorbed, 15 to 20 minutes.

Rainbow Vegetable Stir Fryée onion and garlic in hot oil until onion is translucent, 5 to 7 minutes. Add chopped chicken breast and cook until barely pink, about 5 minutes. Add snap peas, pineapple, and beets to pan and cook for an additional 5 minutes, or until chicken is cooked through. Divide quinoa mixture and top with equal amounts of chicken and vegetables. Serve with a baked potato.

Nutrition Information
Calories (per serving): 590
small chicken breasts about 5 oz. each, raw, chopped
Exactly How to Carb Load for a Stronger Race
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Rainbow Vegetable Stir Fry