Race-Ready Nutrition

NUTRITION TIPS

General:

• Like for any long run, what you consume before, during, and after has a huge impact on your performance and recovery. Plan your nutrition ahead of time.

  
  

• All macro- and micro-nutrients are important. The amounts of each vary between individuals & it is recommended to speak with a registered nutritionist or dietician for personalized advice. Generally, aim for a well-balanced diet with plenty of carbohydrates, protein, and healthy fats from whole foods in addition to adequate hydration (water + electrolytes).

  
  

• Remember the saying, "Nothing new on race day". Your diet should be similar to what you've practiced around all your long runs—perhaps just with more food & hydration to compensate for the higher volume, and more intentional timing to ensure that your energy and digestion is optimized from start to finish and throughout recovery. Anticipate different foods if you're traveling and celebrating—some changes are okay!

Pre-Race: 

• For most of the week(s) prior, stick with your usual training diet. For endurance running, this often includes higher percentages of proteins, carbohydrates, water, & electrolytes (e.g. salts).

  
  

• In the ~2-3 days before a long-distance race (over ~90 min), I like to "carb-load" by gradually increasing the amount of complex-carbohydrates consumed (e.g. pasta, grains) without compromising other nutrients. This helps make me feel full and energized at the start line, maybe a little "fluffy". 

  
  

• Your pre-race meal will have a big impact on your day—it's what tops up the energy stores and nutrients needed for the event. Aim to eat a high-carb, low-fiber meal 1-4hrs before your race (depending on start time, race pace, meal choice, and your own digestion). Include more complex carbs and proteins/fats if you have time to digest them (~2+ hrs; e.g. eggs and toast or potatoes, dairy, meats) or more simple-carbs if you don't (~1hr prior; e.g. for early-morning races, rolled oats + banana/honey/PB and smoothies are great for quick-digesting energy).

  
  

• Taking in some simple-carbs (e.g. gel, fruit, juice, sports drink) immediately before starting can help begin your race with good energy.

  
  

During-Race 

• As you've practiced, aim to consume 30-90 g of carbohydrates per hour (e.g. gel, gummies). Know what nutrition you're carrying and what to expect at aid stations if you're using their support. 

  
  

• Walking will help digestion, so time food with uphills or an intentional walk / movement breaks (be mindful of your body as you come to a stop).

  
  

• Learn the signs of decreasing energy, such as low-attitude thoughts and stumbling. This is a good sign to take-in carbohydrates.

  
  

• For longer efforts (2–3+ hrs), or if your stomach begins to feel empty, including some protein and fat (e.g. nuts, seeds, chocolate, or energy bar) can help you feel more satisfied and provide a steadier source of energy alongside carbohydrates.

  
  

• Drink plenty of fluids (sports drink-mixes are a great way to include electrolytes & carbs; e.g. Tail Wind, Naak, Precision Nutrition).

  
  

Post-Race

• Eat something soon after (within ~30min) prioritizing carbs, protein, and hydration to boost recovery.

  
  

• Eat a full meal within 1-2 hrs post-race to replenish energy stores & provide your body the nutrients needed for repair—Enjoy! This is the best reward after such a hard effort.