Nutrition Tips to Elevate Race Day Performance

4 Nutrition Tips to Improve Race Performance

The weeks leading up to race day can be filled with nervous energy, especially for new runners who often ask, “what should I eat and when should I be eating it?” Here are 4 nutrition tips to help fuel your training with the best foods so you can reach your full potential on race day.

1. Plan for Success

Just like you plan your workouts, plan what you eat during the weeks leading up to the race. The plan should not be so restrictive that you can’t enjoy eating, but should include a variety of fruits, vegetables, whole grains and lean protein.

Some popular, healthy snack options during training are:

• Apple slices with peanut butter

• Cheese with whole grain crackers

• Hummus with baby carrots

• Whole grain toast with nut butter and a sliced banana

• Greek yogurt with blueberries and granola

Eating a wide variety of foods helps you get the essential vitamins and minerals that you need to boost your immune system and maintain peak health in the weeks leading up to your race.

2. Hydrate!

Stay hydrated. Carry a water bottle throughout the week, keep track of how much you drink every day and refill your bottle regularly. If you find yourself heading to the bathroom every few hours, you are doing a good job. Another gage of hydration status is monitoring the color of your urine. It should be light yellow, similar to lemonade. If it’s darker, you are likely underhydrating (dehydration) and if it’s completely clear, you are likely overhydrating. Dehydration is one of the biggest contributors to runners not finishing (the dreaded DNF) a race or needing to visit a medical tent.

3. Master the Carb-Load

What exactly does carb-loading mean and should runners do it? Carbohydrates are the body’s preferred energy source during moderate to high intensity exercise, like running a marathon (for instance). We can only store so much in our bodies naturally so by loading up on carbohydrates, we’re saturating our muscles with glycogen (the storage form of carbohydrate) to ensure that we have as much fuel in the tank as possible.

Studies show that a high carbohydrate diet in the days leading up to the race can potentially improve performance and decrease the time it takes to feel fatigued. Gradually increase carbs over the week leading up to a race and decrease high fat and protein-rich foods. You still want protein but focus on smaller portions. Good snack ideas include pretzels, dry cereal, fruit snacks, graham crackers. Be sure not to overdo it on the eve of the race. With an early morning race, don’t wait until right before bed the night before to carb-load. That can negatively impact sleep and potentially leave you feeling full at race time when you want to be fast and explosive.

4. Perfect that Pre-Race Meal

A good go-to breakfast contains 500+ calories and can be consumed one to four hours before the race starts. This allows you to digest your meal and hit the bathroom before the race while keeping you full and fueled through the finish line. It’s typically good to avoid high-fat foods in your pre-race meal as they may lead to an upset stomach. Lastly, don’t forget that hydration is also important before the race. Wake up and sip water throughout the morning to allow time for necessary bathroom stops before the race starts.

What to Eat on Race Day: A Plan

Learn what Kaisa Sali suggests eating on race day to enhance performance.

7:00am Breakfast: 

• White roll + honey + cheese

• Egg + Salt

• Cup of oatmeal + blueberry jam

• Orange juice + water

• Coffee

8:00am - 10:00 am:

• Sport drinks + water according to thirst

10:30am Start and During The Race:

• Water + energy gel 

• Occasional sport drinks

2:30pm Finish Line:

• Sports drink + sports bar

• Your favorite food ☺️

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