Pre-Race Nutrition

Fueling your body before a big race can be tricky business. There is no right or wrong anwer that works for every person. It’s a matter of learning what works best for each individual. Eating too soon before running hard can cause stomache cramps or unwanted gastrointestinal issues. Begin your pre-race fueling with a good meal the night before your event. Try not to eat anything different than what you’ve been eating up until now. Don’t buy into the idea that you should be doing what everyone else is doing. Do what works for you. Throughout your training you should be experimenting with which foods work best for your body, especially before running a hard workout or long run. Stick to your tried and true practices.

Evening Before a Race
Popular meals include a pasta-based dinner for carbo-loading. Personally, I try to avoid massive amounts of pasta the night before a race, instead focusing on spreading out my increase in carbs over several days leading up to my event. The night before a big race I will eat grilled chicken with roasted vegetables and a grain of some sort (rice, couscous, etc.) Educate yourself on the best fueling strategies and experiment throughout your training so that this is a no brainer the night before your race.

Morning of a Race

Wake up earlier than usual and try to get some food in your belly. For some, this may mean something as little as a banana, or more sustainable such as oatmeal or a bagel. I usually enjoy some waffles before my event. If I’m still hungry I’ll eat a banana.

The longer the race, the more important this is (proper digestion makes you feel better, and food provides the long-burning energy). Try to eat your meal 3-4 hours before your event so that the food gets properly digested and doesn’t interfere with your race effort.

* Avoid high protein meals. Protein takes longer to digest and may remain in your stomach longer. This can cause cramping or other GI problems during the race.

* Avoid foods that are high in fat. Fatty foods also remain in your stomach longer and can cause problems during the race.

* Avoid high fiber foods. Fiber can cause GI problems such as diarrhea and nausea.

Do not experiment or try something new the night before or morning of a race. You will pay for it.