What to eat on race day

What To Eat On Race Day

What To Eat On Race Day

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What to eat on race day

Teaching is concluded.  Your adrenaline is pumping.  Race working day is right here!  As you go by means of your last race day checklist, a person of the significant factors that stands out is always: WHAT TO Eat ON RACE Day?  For most runners, this query generally focuses on what to eat the early morning of a race for BREAKFAST specifically.  There are quite a few vital traits that need to be incorporated in any great pre race food.  

Disclosure: Down below are some affiliate one-way links-these are all goods I remarkably endorse. I won’t make any recommendations on this page that I have not tested or personally utilised!  Take pleasure in this guide to what to eat on race day!



What to Take in on Race Day


Here’s what your pre race meal ought to involve:

  • Proteins – protein smoothie, eggs, oats, peanut butter
  • Wholesome Carbs – sweet potato hash, protein pancakes, granola, entire grains
  • Total Grains – entire grain toast, whole grain cereal
  • Fruits and Veggies- bananas, berries, avocados
  • Hydration – water, electrolyte drinks, espresso



Examples of What to Take in the Early morning of a Race for BREAKFAST


Since breakfast is the most typical pre race meal for most runners, here are a couple of preferred pre race breakfast concepts that include the features listed above.

  • Whole grain toast with a fried egg
  • Total grain toast with avocado slices
  • Oatmeal with peanut butter combined in
  • Bagel with peanut butter and bananas
  • Total grain cereal with small fats milk and fruit
  • Sweet potato hash and protein pancakes
  • Scrambled eggs and fruits like berries, bananas, and dried fruit


What to eat on race day



What NOT to Try to eat on Race Day


Here’s what your pre race meal really should NOT contain:

  • Extremely sugary food items
  • Extremely fatty / greasy foodstuff
  • Large dairy
  • Significant fiber
  • Far more frequently indigestible or irritable foods (which involve superior sugar, greasy, dairy, or fibrous foods)
  • Anything you haven’t eaten and analyzed out all through your schooling operates



Ideas for HOW to Eat on Race Working day


Now that you know what precise meals you should really include and which you need to steer clear of, here’s a handful of ideas for implementing a race day fueling plan.  

  • Consume EARLY – professionals propose taking in 2 – 3 hrs prior to the start out of your race, in purchase for your foodstuff to be entirely digested
  • Really don’t EXPERIMENT – I have observed this correct circumstance perform out numerous periods, and I’ve fallen target to it myself a pair of situations.  You demonstrate up to the race expo the working day before your race to decide on up your packet and bib.  You overhear other runners conversing about a new gas or health supplement they tried that labored wonders for them, and you just HAVE to try out it. Or you choose up some scorching new product from 1 of the vendors from the expo.  Base line: you didn’t check out it out in the course of your coaching.  Know what performs for you forward of time, and really do not attempt anything at all new right in advance of your race.  
  • Limit Significant DAIRY, Superior FIBER, and Substantial GREASY Fats – these 3 certain teams can be much more indigestible. Moderation is the key.  And being confident that these 3 teams haven’t caused issues in the past all through your very long practice runs.  Know what performs for you before race day early morning.  
  • THE Scenario for CAFFEINE – studies have shown that all those who consume caffeine before a operate tend to perform greater.  On the other hand, runners who overindulge, or drink caffeine just before a run when that is not their normal routine, can get jittery.  If you responded perfectly to ingesting caffeine prior to your lengthy instruction runs, then do what you have completed on race day. If you really do not ordinarily drink caffeine just before a extended operate, then don’t do so on the morning of your race!
  • HYDRATION – chugging an total drinking water bottle 5 minutes ahead of the begin of your race is not advised.  No person would like to start out a race with a “sloshy” stomach.  You must be proactively and constantly hydrating through the schooling months primary up to your race, particularly in the days top up to your race, and the early morning of your race.  You can also contemplate electrolyte beverages as very well.


And don’t forget about about what to try to eat on race day During your actual race!  If you are heading for a longer distance purpose, like a half marathon, marathon, or for a longer period, most very likely you are heading to want to gasoline for the duration of your race.  The treats you use to gasoline all through your race need to mimic the food items you eat on race working day morning in several ways.  As well as a few additional factors.

  • Large Energy
  • Easily Digestible
  • Lightweight
  • Compact
  • Negligible Trash


Yet again, know what performs for you primarily based on your prior coaching.  Really do not experiment with just about anything new.  So what are a couple of my beloved racing snacks?

  • Honey Stinger Stroopwafels
  • Squeezable applesauce pouches
  • Squeezable peanut butter pouches
  • Power Gels and/or Power Chews
  • RX Bars
  • Bananas (I really do not generally pack these, as they do not keep up perfectly, but I will eat them if supplied by an help station)
  • Dried fruit like dried cranberries, cherries, or raisins
  • Gummy bears (there’s no extra fat or fiber in these – I could eat them in moderation all through a run, frequently just for a texture modify and morale raise)
  • Pretzels (great for sodium)
  • PB and J (once again I don’t commonly pack these on me considering the fact that they would get quickly smashed, but I will try to eat one if provided at an help station)
  • Pickles
  • Beverages – drinking water of course, but also look at electrolyte drinks, coconut water, or even a speedy pickle juice shot!


It is genuine, some runners swear by Pringles chips, pickle juice, and Snickers in the middle of a race.  Many others remain real to bananas and h2o. There is no tricky and speedy policies.  When it will come to the middle of your race, do what you know has labored for you in the earlier.  Coaches universally are likely to concur that one of the greatest problems runners make on race day is hoping some thing new.  Steer clear of some of the same “iffy” attributes, like weighty dairy or high fiber.


Also, think about that quite a few extended races, like 50 % marathons and marathons, will have support stations alongside the system that will be stocked with snacks, water, and electrolyte drinks.  It is fairly typical to see support stations supply smaller pb and j sandwiches, Oreo cookies, pickles and pickle juice, fruit snacks, chips, bananas, electricity gels, and fruit pouches, just to name a several.  As aspect of your preparing, be guaranteed to know your study course and your aid stations if you plan to benefit from them for race fueling.  



How Usually to Take in on Race Working day


If you are going to be running extended than an hour or so, you will additional than most likely want to gasoline during the race.  A snack just about every hour for longer races like 50 percent marathons and marathons ought to be your concentrate on.  And of study course, don’t neglect to hydrate regularly.  


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Hi, I’m Steven, a Florida native, who left my career in corporate wealth management six years ago to embark on a summer of soul searching that would change the course of my life forever.