Preparing for Race Day: Nutrition
- Rebecca
- Mar 14
- 3 min read
Updated: Mar 17
At this time of year, Group Sessions and 1:1 Consultations are dominated by runners in peak marathon training and that means we are focusing on race day nutrition.
Training for any endurance sport is tough, and race day nutrition is as important as your long runs and speed sessions. Get it right, and you’ll be set up for a strong performance. Get it wrong, and you could face energy crashes, stomach issues, or hitting the dreaded wall.
There’s a lot of conflicting advice out there and that makes it difficult for athletes to make decisions. Here’s what you need to know to fuel smart and perform at your best whether you're tackling a marathon or are targeting an ultramarathon or a triathlon.
Why Race Day Nutrition Matters
Tapering isn’t just about reducing your mileage—it’s a time for your body to recover, repair, and build up energy stores for race day. The right nutrition in race week will ensure you start with fully loaded glycogen stores, good hydration levels, and a happy stomach. That means more endurance, better energy levels, and a smoother race experience.
Common Mistakes
You might think all the hard work is done and tapering will be easy, but you can undo all of your good work in race week. These are the three most common mistakes athletes make in the lead up to race day:
Under-fuelling during the taper: just because you’re running less doesn’t mean you should eat less! Your body is still working hard to repair and store energy for race day. Keep fuelling properly.
Trying new foods: this is not the time to experiment with new foods, drinks, or supplements. Stick with what you’ve practiced in training to avoid race-day stomach issues.
Forgetting hydration: many athletes focus on carbs but neglect hydration. Start race week well-hydrated, and include electrolytes if needed to maintain balance.
What You Should Be Doing
There are five key elements to getting race nutrition right!
1. Three Days Before: Carb Loading & Hydration
Increase carbs to 8-12g per kg of body weight per day to maximise glycogen stores.
Reduce high-fibre foods (swap whole grains for white rice, pasta, and bread) to avoid digestive discomfort.
Hydrate consistently, aiming for 500-750ml per hour.
Keep meals simple and familiar—no last-minute experiments!
2. The Day Before: What to Eat & Avoid
Prioritise easily digestible carbs like pasta, rice, potatoes, bagels, and bananas.
Eat smaller, more frequent meals to avoid bloating.
Reduce fat and protein intake to help digestion.
Continue drinking water throughout the day.
Lay out your race kit and prep your nutrition (gels, drinks, snacks)
3. Race Morning: Pre-Race Fuelling
Eat a high-carb, low-fibre meal 2-3 hours before start time (e.g., porridge, toast with honey, or a banana).
Drink 500ml of water when you wake up.
If needed, have a small snack 30-60 minutes before (e.g., an energy bar or banana).
Stick to what you’ve practiced in training—no surprises!
Missed our blog on Fuelling for Endurance?
4. During the Race: Fuelling for Performance
Carb Intake: 30-90g of carbs per hour, depending on your race distance and pace.
Fast-Digesting Fuel: Gels, sports drinks, or chews.
Hydration: Sip fluids every 15-20 minutes, adjusting for sweat rate and conditions.
Electrolytes: Use electrolyte drinks if it’s hot or if you’re a heavy sweater.
5. Post-Race Recovery: Rehydrate, Refuel, Repair
Rehydrate – Replace lost fluids with water or a sports drink.
Refuel – Within 30-60 minutes, eat a meal combining carbohydrates and protein
Repair – Support muscle recovery with regular high-quality protein meals and rest.
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