Taper Period Diet: Why You Gain Weight and Whether You Should Diet

“Day 5 of taper, I’m 1.5 kg heavier—am I eating too much?” No, this is a normal response to topping off your glycogen stores. The biggest mistake in taper-period eating is dieting.

Why You Get “Heavier” During Taper

A 1–2 kg weight gain is normal. Here’s the breakdown:

None of this is fat—topping off muscle glycogen is a good thing. The “hitting the wall” late in a marathon is exactly what happens when glycogen runs out. Better to carry 1 extra kg of water than to have underfilled glycogen.

Should You Diet?

Absolutely not. Here’s why:

1. What you need for the race is glycogen; dieting will keep your glycogen from topping off
2. Dieting in the final week before the race can trigger hormonal disruption
3. Psychologically: dieting increases race-day anxiety
4. Even if you lose 1 kg, it affects your race pace by less than 5 seconds/km—but a glycogen deficit can make you hit the wall for 20 minutes

Taper Period Diet Principles

Week -2

• Maintain your normal diet (carbs 5–6g/kg, protein 1.6g/kg, fat 25%)
• Don’t try new foods
• Don’t go extreme high-protein (it will reduce carb intake)

Week -1 (Race Week)

• Slightly increase carb ratio: 5.5–6.5g/kg
• Keep protein at 1.6g/kg
• Slightly reduce fat: 20%
• Drink more water: 35ml/kg body weight per day

3 Days Before the Race (Carb-Loading Phase)

This is the traditional “carb-loading” window:

• Increase carbs to 8–10g/kg (a 70 kg athlete = 560–700g)
• Simultaneously reduce fiber (to avoid GI discomfort during the race)
• Simultaneously reduce fat (it slows glycogen replenishment)
• Drink more water (40ml/kg per day)

Sample Menu for the 3 Days Before the Race (70 kg Marathoner)

Breakfast

• 4 slices of white toast + honey + 1 banana (110g carbs)
• 2 eggs
• Black coffee

Brunch / Snack

• 1 rice ball + 500ml sports drink (80g carbs)

Lunch

• 2 bowls of white rice + 1 grilled chicken breast + a small amount of vegetables (120g carbs)

Afternoon Snack

• 1 roll/bread + 1 apple (60g carbs)

Dinner

• 1 large plate of pasta + tomato sauce + chicken (150g carbs)

Before Bed

• 50g cereal + honey (50g carbs)

Total daily carbs: approximately 570g (right at 8g/kg)

Dinner the Night Before the Race

• Time: 18:00–19:00 (not too late)
• Content: white rice / pasta + simple protein + a small amount of vegetables
• Avoid: high-fiber foods (beans, brown rice), high-fat foods (fried food, red meat), raw foods
• Alcohol: avoid completely

Race-Day Breakfast (3 Hours Before the Start)

• 2–3 slices of white toast + honey + banana (100g carbs)
• Black coffee (if you’re used to it)
• 250ml water
• Avoid: milk (unless you normally drink it), high-fat, high-fiber foods

Conclusion

Gaining 1–2 kg during taper is a sign that your “body is ready to race.” Don’t be scared by the scale, and don’t diet—glycogen is your ammunition for race day, and you can only fight with a full magazine.

Related Reading

• Pre-Race Week Diet Adjustments: Don’t Keep Eating Training-Phase Amounts During Taper
• Physiological Changes During Taper: Why 2 Weeks of Tapering Works Better Than 1
• How You Feel Physically During Taper: Why Your Legs Feel Heavy and Weak
• The Week Before a Road Race: Sleep, Diet, and Mental Preparation During Taper