This article started with my daughter's question: "Mom, I have a super important race. What should I eat before, and how long before my race?" So, here is, in much more detail, my answer to my offspring🏃🏻♀️➡️ .
The return of spring marks the return of runners on trails, sidewalks, and tracks. Whether it's to get back in shape with a few kilometers or to prepare for a half marathon, pre-run nutrition plays a crucial role in performance and well-being. Eating well, at the right time, can make the difference between an effective workout and a tough outing. In this article, we will see what to eat, when to eat it, and how to adapt your diet according to the type of race and time of day.
1. Why is pre-run nutrition crucial?
Eating before running provides your body with the energy needed to sustain effort, prevent blood sugar drops, and avoid digestive issues. Nutrition also plays a preventive role against injuries: a well-nourished body recovers better and tires less.
But not all types of races have the same energy demands. It is therefore essential to customize your nutrition according to duration, intensity, and time of day.
2. Short race vs long race: very different needs
Short races (5 to 10 km)
For a short race, the goal is to have a quick energy supply without overloading the digestive system. A light small meal or snack containing easily digestible carbohydrates is often enough, especially if you have eaten well in the previous 24 hours.
No need to "overload": eating too much before a short race can cause bloating or nausea.
Examples: a slice of whole wheat bread with a bit of peanut butter, a banana, or a fruit smoothie.
Long races (more than 15 km, half marathon, marathon)
In this case, we enter a long-term energy strategy. The body needs well-stocked glycogen reserves drawn from carbohydrates. This is called "carb loading" or carbohydrate loading.
This means you need to adjust your diet the day before, or even several days before a competition, increasing complex carbohydrate intake (half the plate can easily be starches: pasta, rice, potatoes, quinoa), while reducing fiber and fat to facilitate digestion.
On race day, a digestible, carbohydrate-rich breakfast is recommended, especially if the race lasts more than 1h30.
3. When to eat before running?
The timing of meals is as important as the meal content. Here are some guidelines:
-
Full meal: 3 to 4 hours before the race
-
Light snack: 1 to 1.5 hours before
-
Energy drink (pre-workout) or fruit: up to 30 minutes before
The idea is to have time to digest while ensuring a good level of available energy. It is best to avoid fatty or very high-fiber foods in the hours before the race to limit the risk of gastrointestinal issues.
4. What to eat depending on the time of day?
Early morning race
An empty stomach can cause trouble, but eating too close to the start is not ideal either. A small snack 30 to 60 minutes before the race is often enough.
Examples:
-
A banana
-
A slice of bread + honey
-
A mini oat smoothie + plant-based milk
-
A homemade energy bar
If you run on an empty stomach (not really recommended), make sure the session is short and low intensity.
Late morning or afternoon race
You have more time to digest. A full meal 3 to 4 hours before the race, possibly followed by a snack, is ideal.
Meal examples:
-
Rice + cooked vegetables + chicken breast + applesauce
-
Whole wheat bread sandwich + hard-boiled eggs + fruit
-
Quinoa + tofu + avocado (in small quantity)
Pre-race snack:
-
Raisin bread
-
Rice cakes + banana
-
Greek yogurt + maple syrup
Evening race
Here, the challenge is not to overload the digestive system with previous meals.
Example schedule:
-
Normal breakfast
-
Carbohydrate-rich, low-fat dinner
-
Snack around 4 p.m. (if race at 7 p.m.): rice cakes, small bowl of oatmeal, banana
5. Recommended foods before running
The best foods to consume before a run are:
-
Complex carbohydrates: bread, rice, oats, sweet potato, pasta
-
Fruits: banana, dates (1-2 they are a high fiber source), apples, dried fruits
-
Light proteins: eggs, tofu, white fish
-
Hydration: water, electrolyte drink (or pre-workout), light tea
Avoid foods high in fat (cheeses, cold cuts), too sweet or very spicy, as well as very high-fiber products (lentils, raw legumes), which can upset the stomach.
6. What to eat the day before a long race?
The day before is crucial for long events. Focus on moderate glycemic index carbohydrates, well tolerated and easy to digest.
Examples:
-
Pasta + cooked vegetables + fish fillet
-
Rice + eggs + olive oil
-
Sweet potato + chicken + zucchini
Avoid experimenting: no spicy dishes, new restaurants, or very rich desserts the day before a marathon.
Hydration: start the day before, drink regularly (water, broth, light electrolytes).
7. What to eat during the race (if long)?
***** DON'T FORGET TO HYDRATE BEFORE, DURING, AND AFTER THE RACE!!!
For efforts over 90 minutes, the body needs regular carbohydrate replenishment.
What you can consume during the race:
-
Energy gels (test them during training before your race)
-
Sliced bananas
-
Dates, dried figs
-
Fruit pastes
When to eat?
Start after 45-60 minutes, then every 30-45 minutes as needed. The goal is to prevent glycogen depletion, not to fix it once fatigue sets in.
8. What to avoid before a race
-
Fatty foods: fried foods, rich sauces, strong cheeses
-
Very sugary products: chocolate bars, sodas
-
Excess caffeine (can cause cramps or nervousness)
-
Alcohol: harms hydration and sleep
-
Legumes or high-fiber foods (if you are sensitive)
9. Useful supplements for runners
-
Electrolytes: useful in hot weather or long races
-
Caffeine: in small doses, it can improve performance (some pre-workouts contain it)
-
BCAAs or Proteins: to consider after the race to aid recovery
-
Magnesium : to prevent cramps (especially in summer)
Always test supplements during training and avoid any new products on race day.
Conclusion
Runner nutrition is a performance tool as important as shoes or training plans. Eating well before running optimizes energy, prevents slumps, and improves recovery.
No matter your level, taking care of your nutrition will bring you closer to your goals, whether it's crossing the finish line of your first 5K or confidently completing the 42.195 km of a marathon.
PS: My daughter made her time!!! 🤩
References:
-
Runner’s World – What to Eat Before a Run
https://www.runnersworld.com/nutrition-weight-loss/a20865654/what-to-eat-before-running/ -
Mayo Clinic – Marathon Training: Nutrition
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506 -
Verywell Fit – What to Eat Before Running
https://www.verywellfit.com/what-to-eat-before-running-2911602 -
Healthline
https://www.healthline.com/nutrition/what-to-eat-before-running#pre-run-snack - Right as Rain by UW medicine
https://rightasrain.uwmedicine.org/body/exercise/running-and-digestion
Article written by Audrée Hogue