Race Day Nutrition Guide: Fueling Strategies for Runners
In the military, you learned the importance of preparation and discipline–two qualities that are essential for race day success.
Running a race requires more than just physical training. Proper nutrition is crucial for success, whether you're tackling a 5K or a marathon. And locking down the best nutrition strategy for you takes preparation and discipline.
Use this guide to help you figure out the best way to fuel your body before, during, and after your race.
Pre-Race Nutrition: Prepare Your Body for Success
Carbohydrates provide the main source of energy for your muscles where they’re converted into glycogen. Glycogen is your body’s preferred fuel source for endurance activities. As a result, your nutritional focus before your race should be making sure your glycogen stores are full.
Before Your Race: Carb Load for Energy
It can take up to a week to fully stock up your glycogen stores. In the week, or at least 3 days, leading up to your race, focus on carbs and staying hydrated.
Eat complex carbohydrates like whole grains, pasta, rice, and potatoes with every meal
Stay hydrated with water and electrolyte mixes or drinks
The night before your race, eat something healthy that has complex carbs and is easy-to-digest. Grilled chicken with a baked sweet potato and steamed vegetables is a great option.
Race Day Breakfast: The Perfect Start
On race day, try to eat an easy-to-digest breakfast about 2-3 hours before the race. It should be rich in carbohydrates with a moderate amount of protein and fat. You don’t want to eat anything too heavy that could upset your stomach or slow you down.
Some examples would be a bagel with peanut butter, oatmeal with fruit, or a smoothie. And be sure to hydrate with 16-20 oz of water and electrolytes.
During the Race: Sustain Your Energy
Your fueling needs during the race depend on the distance, intensity, conditions (heat, humidity, etc.), and duration. If it will take you longer than 60-90 minutes to finish your race, it’s crucial to take in carbohydrates and electrolytes mid-race to keep your energy levels up and avoid “hitting the wall.” This happens when your glycogen stores are depleted. For most people, that takes about 60-90 minutes of continuous activity.
Fueling Strategies for Longer Races (60+ minutes)
Consume 30-60 grams of carbohydrates per hour
Use energy gels, chews, or sports drinks
Hydrate every 15-20 minutes
Increase electrolyte intake in hot conditions
Race-Specific Nutrition Strategies
As mentioned above, your fueling needs depend on several factors. Use the tips below as a reference when testing different fueling strategies for these distances.
5K and 10K Races
Focus on pre-race meals (dinner and breakfast) and hydration
Mid-race fueling typically isn’t necessary unless in extreme heat or other adverse weather conditions
Half and Full Marathons
Implement mid-race fueling strategy like the one above
Start fueling early and be consistent about it–you’re fueling the miles you’re going to run, not the ones you’ve already run
Post-Race Nutrition: Optimize Your Recovery
After you cross the finish line, your first priority, after collecting your medal, is recovery. Refueling within 30-60 minutes is essential to give your body the tools it needs to replenish your glycogen stores and repair your muscles. Aim for a mix of carbohydrates and protein to promote muscle recovery.
Immediate Post Race Fueling
Eat within 30-60 minutes after finishing
Combine carbohydrates and protein for optimal recovery
Options: chocolate milk, recovery shakes, or turkey sandwich
Continue hydrating with water or electrolyte drinks
Example: After a half marathon, grab a banana and a protein bar or chocolate milk from the post-race refreshments. Later on, have a balanced meal with lean protein and carbs, like grilled chicken, quinoa, and roasted vegetables.
Bonus Tip: Practice Your Race Day Nutrition Plan
Training runs aren’t just to build your endurance for your race. They’re also for testing out gear and your nutrition strategies.
Long runs are the perfect opportunity to practice your race day nutrition. Test different foods, gels, and hydration strategies to see what works best for your body. This will help eliminate any surprises on race day, giving you confidence in your fueling plan.
Here are some key things to remember:
Use training runs to test different fueling strategies
Adjust based on personal preferences and race conditions
What works for others may not work for you
Want more running tips and inspiration?
Download the Team RWB Member App and join our Running Activity Group for more training tips and inspiration. Plus, they offer encouragement while you work toward your running goals.
