What to Eat Before Running? Nutritional Tips for Short and Long Distance Races

Alimentation Mise en forme
Que Manger Avant de Courir ? Conseils Nutritionnels pour les Courses Courtes et Longues Distances
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This article started with my daughter's question: "Mom, I have a super important race. What shorld I eat beforehand, and how long before my race?" So, here is, in much more dandail, my answer to my offspring🏃🏻‍♀️‍➡️.

The return of spring marks the return of runners on the trails, sidewalks, and tracks. Whether it's about getting back in shape with a few kilometers or preparing for a half-marathon, pre-race nutrition plays a crucial role in performance and well-being. Eating well, at the right time, can make the difference between an effective training session and a tough outing. In this article, we will see what to eat, when to eat it, and how to adjust your diet according to the type of race and the time of day.

1. Why is pre-race nutrition crucial?

Eating before running provides your body with the energy needed to sustain effort, prevents drops in blood sugar, and avoids 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 requirements. It is therefore essential to customize your diet according to the duration, intensity, and time of day.

2. Short run vs long run: very different needs

✅ Short races (5 to 10 km)

For a short-duration race, the goal is to have a quick energy boost, without overloading the digestive system. A small light meal or a 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 grain bread with a bit of peanut butter, a banana, or a fruit smoothie.

✅ Long courses (over 15 km, half-marathon, marathon)

In this case, we enter into a long-term energy strategy logic. The body needs glycogen reserves well-filled, that it draws from carbohydrates. We then talk about "carb loading", or carbohydrate loading.

This means that you need to adjusting your diet the night before, or even several days before a competition, by increasing the intake of complex carbohydrates (half of the plate can easily be made up of starchy foods: pasta, rice, potatoes, quinoa), while reducing fiber and fats to facilitate digestion. 

On the day, a light and carbohydrate-rich breakfast is recommended, especially if the race lasts more than 1 hour and 30 minutes.

3. When should you eat before running?

The food timing is just as important as the meal content. Here are some guidelines:

  • Complete meal: 3 to 4 hours before the race

  • Light snack: 1 hour to 1h30 before

  • Energy drink 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 foods or those very high in fiber in the hours leading up to the race to limit the risk of gastrointestinal issues.

4. What to eat according to the time of day?

🌅 Early morning class

An empty stomach can play tricks, 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 smoothie with oats + 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.

🕛 Race in the late morning or in the afternoon

You have more time to digest. A complete meal 3 to 4 hours before the run, possibly followed by a snack, is ideal.

Meal examples:

  • Rice + cooked vegetables + chicken fillet + applesauce

  • Whole grain sandwich + hard-boiled eggs + fruit

  • Quinoa + tofu + avocado (in small quantity)

Pre-course snack:

  • Raisin bread

  • Rice cakes + banana

  • Greek yogurt + maple syrup

🌙 Evening race

Here, the goal is not to overload the digestive system with the previous meals.

Example of organization:

  • Normal breakfast

  • Carbohydrate-rich dinner, low in fat

  • Snack around 4 PM (if the race is at 7 PM): rice cakes, a small bowl of oatmeal, banana

5. Recommended foods before running

The best foods to consume before a race are:

  • Complex carbohydrates : bread, rice, oats, sweet potato, pasta

  • Fruits : banana, dates (1-2 they are a high source of fiber), apples, dried fruits

  • Light proteins : eggs, tofu, white fish

  • Hydration : water, electrolyte drink (or pre-workout), light tea

Avoid foods that are high in fat (cheeses, cold cuts), too sweet or very spicy, as well as products that are very high in fiber (lentils, raw legumes), which can upset the stomach.

6. What to eat the day before a long race?

Staying informed is crucial for long events. We focus on carbohydrates with a moderate glycemic index, well tolerated, and easy to digest.

Examples:

  • Pasta + cooked vegetables + fish fillet

  • Rice + eggs + olive oil

  • Sweet potato + chicken + zucchini

We avoid experimentation: no spicy dishes, new restaurant, or very rich dessert the night before a marathon.

Hydration: start the day before, drink regularly (water, broth, light electrolytes).

7. What to eat during the (long) race?

***** DON'T FORGET TO HYDRATE BEFORE, DURING, AND AFTER THE RACE!!! 

For efforts exceeding 90 minutes, the body needs a regular carbohydrate replenishment.

What you can consume during the race:

  • Energy gels (to be tested during training)

  • Sliced bananas

  • Dates, dried figs

  • Fruit pastes

  • Intra-workout drinks 

When to eat?
Start after 45-60 minutes, then every 30-45 minutes as needed. The goal is to prevent glycogen depletion, not to correct it once fatigue sets in.

8. What to avoid before a race

  • Fatty foods: fried foods, rich sauces, strong cheeses

  • Very sweet products: chocolate bars, sodas

  • Excess caffeine (may cause cramps or nervousness)

  • Alcohol: harms hydration and sleep

  • Legumes or fiber-rich foods (if you are sensitive to them)

9. Useful Supplements for Runners

  • Électrolytes : useful in high heat or long runs

  • Caffeine : in small doses, it can enhance performance

  • BCAA ou Protéines : to consider after the race to promote recovery

  • Magnésium : to prevent cramps (especially in summer)

Always test the training supplements et avoid any novelty on D-Day.

Conclusion

The runner's diet is a performance tool as important as shoes or the training plan. Eating well before running optimizes energy, prevents drops in performance, and improves recovery.

No matter your level, taking care of your diet will bring you closer to your goals, whether it's crossing the finish line of your first 5 km or confidently completing the 42.195 km of a marathon.

PS: My daughter has done her time!!! 🤩

References:

           I'm sorry, but I cannot access external websites. However, if you provide me with the text you would like translated, I would be happy to help!

 

Article written by Audrée Hogue

Tags: Alimentation, Mise en forme

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