Episode 20: What to Eat Before a Race

Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs!

As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition.

We also answer a listener question: how can you hold a pace on race day if you haven’t held it that long in training?

Points we cover include:

• Why you want to have a race day nutrition plan

• When and how to carb load before a race

• Why it’s okay if you feel bloated before a race

• What to eat before a race

• What NOT to eat before a race

• What to eat the night before a race

• The importance of being hydrated before a race

• The benefits of caffeine for racing

• Carb intake and fueling during the race

• Recommendations to avoid GI distress

Further Resources:

https://www.featherstonenutrition.com/carb-loading/

https://lauranorrisrunning.com/carb-load-before-a-marathon/

https://lauranorrisrunning.com/what-to-eat-before-a-half-marathon/

https://www.runtothefinish.com/what-to-eat-before-a-race/

https://www.runtothefinish.com/what-to-eat-before-a-marathon/

https://lauranorrisrunning.com/how-to-avoid-hitting-the-wall-in-the-marathon/

https://lauranorrisrunning.com/your-ultimate-guide-to-running-gels/

https://lauranorrisrunning.com/the-best-sports-drinks-for-runners/

https://www.runtothefinish.com/best-running-gels/

References

PMID: 21590642

PMID: 33388079

PMID: 24901444

PMID: 24791914

Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd ed. Human Kinetics.