What to Eat the Night Before and Morning of Your Race
You’ve been counting down the days and training hard for this moment. Now, let’s make sure your nutrition supports your performance instead of holding you back.
What Do I Need to Focus On?
Whether you are running your first 10K or aiming to set a new best in an ultra-endurance race, fuelling properly should be a priority.
Consuming enough energy and staying hydrated, especially in the lead-up to your event, helps you feel your best.
Carbohydrates are a key energy source for your body. You can only store a limited amount as glycogen, which gets used during exercise. That’s why carbs are so important in your pre-race nutrition plan.
The Night Before
Your nutrition strategy might look slightly different depending on the type of race you're doing and how long you expect it to take.
If you expect to finish in less than 90 minutes, the goal is to ensure adequate glycogen stores, which you can achieve by consuming 7-12 g/kg per day for 24 hours (1). For a 59 kg athlete, this equates to ~410-710 g of carbohydrates per 24 hours before the race.
For longer-distance events that take more than 90 minutes to complete, carbohydrate loading can be a helpful strategy. Carbohydrate loading involves consuming 10-12 g/kg of carbs per day for 36-48 hours before your race (1).
So, what does this mean for you? No matter how long your race is, aim to include carbohydrate-rich foods in the time leading up to your race. Stick to foods you’re familiar with.
Examples of Meals
Along with carbs, add some protein, healthy fats, and antioxidant-rich foods like vegetables to make your meal balanced.
- Pasta with chicken and zucchini
- Bean chilli with avocado and quinoa
- Vegetable rice stir-fry with tempeh
- Tofu wrap with baked potato
The Morning Of
Wondering what to eat in the morning? If you guessed carbs, you’re right!
For distance runners, in the 1 to 4 hours leading up to your race, it is suggested to have 1-4 g/kg of carbohydrates (1). For a 62kg runner, this equals ~60- 250 g carbs.
For those running shorter distances such as a sprint, in the 1-4 hours before the race, it is suggested to have 1-2 g/kg of carbs (3). For a 60kg sprinter, this equals 60- 120 g of carbs.
Stick to foods you know and feel comfortable with, especially right before your race.
Avoiding Gut Troubles
In all cases, the goal of pre-race nutrition is to provide enough energy while minimizing the risk of gut troubles (3).
You’ve probably heard of athletes dealing with GI trouble during a race. One study found that more than a quarter of recreational long-distance runners had GI issues, with bloating being the most common (5). While you can’t guarantee you’ll avoid it, you can lower your risk.
Eating within 30 minutes of running raises your risk of GI symptoms (5). Try to finish your meal earlier so your body has time to digest.
Foods high in fibre, fat, or protein are often linked to GI issues, so it’s best to limit them in your pre-race meal (1, 5). These nutrients are important for health, but they take longer to digest and can cause problems if eaten too close to race time. As your race gets closer, focus on quick-digesting carbs.
Tip: Many races start early, which can change your usual routine. If you plan to eat breakfast earlier than normal, try eating the same amount at the same time before race day to see how your gut handles it.
Examples of Pre-Race Meals
- Toast with nut butter and peach
- Bagel with cream cheese and berries
- Waffle with yogurt and apple
Examples of Pre-Race Snacks
Quick-digesting, carbohydrate-rich examples include:
- Banana
- Applesauce
- Chocolate milk
- Gels
Don’t Forget to Hydrate
With so much focus on food, it’s easy to forget about hydration.
Starting hydrated is one way to set you up for success. Around 2-4 hours before your race, gradually consume 5-10 mL/kg of fluids (4). For a 61kg person, this translates to ~300- 600 mL of fluid. If your urine is concentrated and/or dark, slowly drink more fluids around 3-5 mL/kg, 2 hours before the event (2). For more on hydration check out our last blog here.
Main Takeaways
Planning your nutrition, especially the night before and morning of your race, can help you perform better. It gives you the energy you need and can lower your chances of gut problems during the race.
References
- Burke, L. M., Jeukendrup, A. E., Jones, A. M., & Mooses, M. (2019). Contemporary nutrition strategies to optimize performance in distance runners and race walkers. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 117-129. 10.1123/ijsnem.2019-0004
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Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377. 10.1249/mss.0b013e31802ca597
- Slater, G. J., Sygo, J., & Jorgensen, M. (2019). SPRINTING. . . Dietary approaches to optimize training adaptation and performance. International journal of sport nutrition and exercise metabolism, 29(2), 85–94. 10.1123/ijsnem.2018-0273
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Thomas, D., Burke, L., & Erdman, K. (2016). Nutrition and athletic performance. Medicine and Science in Sports and Exercise. 48(3), 543-568. 10.1249/MSS.0000000000000852.
- Zhao, X., Chen, Y., Li, X., Wen, W., Zhang, J., & Qiu, J. (2025). Gastrointestinal symptoms among recreational long distance runners in China: prevalence, severity, and contributing factors. Frontiers in nutrition, 12, 1589344. 10.3389/fnut.2025.1589344
