Best 8 Foods for Running a Passover Marathon

What comes to mind when you think about your marathon fueling strategy? Probably bowls of pasta, a plethora of bagels and oatmeal, and a handful of gels and sports drinks. What happens, though, if your race falls during the holiday of Passover, which is happening with the Boston Marathon this year, and you do not eat chametz (leavened products)?

Even if you are not running a race during Passover, you might still be wondering how to fuel your runs with typical carb fare out the window.

Don’t panic. I’ve got you covered.

Remember the Basics: Carbohydrates

We talk a lot about fueling runs and races. That talk tends to focus heavily on carbohydrates. That is because carbohydrates are our body’s preferred fuel source. Adequately stocking our glycogen stores pre run and fueling mid run helps us delay fatigue and reduces our perceived rate of exertion. For events >90 minutes, the American College of Sports Medicine recommends 36-48 hours of 10-12 grams of carbs per kilogram body weight per 24 hours. Before the event, we want 1-4 g/kg 1-4 hours before, and during, we want 30-90 grams of carbs per hour (1). Whew!

With the seders this year falling on April 15th and 16th and the Boston Marathon on April 18th, 2022, you will want to start a carb-filled seder.

Do not forget: Carbohydrates are not synonymous with bread and other leavened foods. So what foods make good run fuel during Passover?

This could be you in Boston, setting PRs with matzah and sugared fruit slices

Top 9 Foods to Fuel Passover Runs

Dried Fruit

Dried fruit such as dates, raisins, or apricots can be excellent running fuel. They are easy to carry in your pockets, pack a hefty carb punch, and taste delicious. I first learned about fueling with dates when I was in the Israeli army and people would show up to runs with some dates. Pair these with some almond butter if you’re further out from your run for some protein and fats that will give you a bit more staying power. Practice using these on runs before a race to make sure the fiber sits well with you.

2. Fresh Fruit

Luckily, the best friend of the runner does not go out of fashion during this 8 day holiday. Enter: the banana. Tried and true, bananas will always be there for you. Similarly to dates, consider slathering bananas with almond butter for some oomph.

3. Passover Goodies: Fruit Slices and Marshmallows

These candies never get finished anyway (anyone else always end up finding a bag from last year stashed in the back of your cupboard?). Fruit slices are about 34 grams of carbs per three slices, while one marshmallow contains around six grams of carbs. I would not opt for choices such as jelly rings or macaroons because the higher fat content might cause you GI distress if eaten too close to a run.

4. DIY Electrolyte Drink

Instead of my favorites such as Skratch Labs, Liquid IV, Nuun Endurance, or good old Gatorade, consider making your own drink. Think: liquid, salt, and sugar. You already have tons of salt water around! If you have a handheld water bottle, you can practice carrying your own drink on runs. Try this homemade electrolyte drink: 2 cups water, ¼ cup juice, juice from ½ a lemon, ⅛-¼ tsp salt, 2 tsp honey.

5. Matzah

I feel like matzah gets a bad rap as being bland and constipating (well, they’re not wrong). But, this Passover staple can actually be great run fuel - just pair it with enough fluids to keep things moving. One board of matzah contains around 28 grams of carbs and little else. Wait is matzah the secret to PRs?

6. Matzah toppings

What are your favorite matzah toppings? Some classics that could bring your matzah and running up a notch include jam, honey, and maple syrup. One tbsp of jam contains around 15 grams of carbs, so pair the two and you’ve got a solid carb snack. Better yet, top it with honey and banana slices and honestly that even sounds delicious.

Wear clothes with pockets to store applesauce packets. Plus, if you find yourself soaking wet like I am here, have your homemade electrolyte drink ready!

7. Applesauce

Applesauce is one of my favorite pre-run snacks, Passover or not. It goes down well, is light on the stomach, and is easy to carry around in pouches. This could make a good replacement for gels mid run. Just make sure you’re getting in some salt as well, particularly if you are a salty sweater (streaks on your clothes or face after runs) or if it is hot on race day.

8. Potatoes

The humble potato. Patiently waiting his day to outshine pasta and bread. Potatoes make a fabulous pre race meal, so feel free to make yourself a baked potato bar with toppings, or prep some boiled and salted potatoes as a pre or mid run snack. Both regular and sweet potatoes work well, with sweet potatoes being slightly higher in fiber.

So, with a little thought and preparation, you’ll see that there are plenty of ways to fuel your race during Passover.

Remember the number one rule: Do not try anything new on race day! Practice feuling with these Pesach friendly foods now to see what works well for you. Chag sameach!

Questions? Send me a message!

1. American College of Sports Medicine position stand: Nutrition and athletic performance.Medicine & Science in Sports & Exercise. 2016; 8(3): 543-568.