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 really 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 also marks the return of runners on trails, sidewalks, and tracks. Whether it's about getting back in shape with a few kilometers or preparing 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 the time of day.

1. Why is nutrition before the race crucial?

Eating before running provides your body with the necessary energy to sustain the 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 requirements. It is therefore essential to customize your diet according to the duration, intensity, and time of day.

2. Short race vs long race: very different needs

✅ Short courses (5 to 10 km)

For a short 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 wheat bread with a little peanut butter, a banana, or a fruit smoothie.

✅ Long-distance races (over 15 km, half marathon, marathon)

In this case, we enter a long-term energy strategy logic. The body needs glycogen stores well filled, that it draws on carbohydrates. This is then called "carb loading", or carbohydrate recharge.

This means that it is necessary to adjust your diet the day before, or even several days before a competitionby increasing the intake of complex carbohydrates (half of the plate can easily be starchy foods: pasta, rice, potatoes, quinoa), while reducing fiber and fats to facilitate digestion.

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

3. When should you eat before running?

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

  • Complete meal: 3 to 4 hours before the race

  • Light snack: 1 hour to 1h30 before

  • Energy drink (pre-workout) or fruit: up to 30 minutes before

The idea is to have enough time to digest while ensuring a good level of available energy. It is preferable to avoid fatty foods or those very high in fiber in the hours before the race to reduce the risk of gastrointestinal issues.

4. What to eat depending on the time of day?

🌅 Early morning class

An empty stomach can cause problems, 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 late morning or afternoon

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

Examples of meals:

  • Rice + cooked vegetables + chicken fillet + 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 run

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

Example of organization:

  • Normal lunch

  • Carbohydrate-rich, low-fat dinner

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

5. Recommended foods before running

The best foods to eat before a race are:

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

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

  • Light proteins : eggs, tofu, white fish

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

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

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

Monitoring 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 day before a marathon.

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

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

***** ABOVE ALL, DON'T FORGET TO STAY HYDRATED BEFORE, DURING, AND AFTER THE RACE!!!

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

What you can consume during the race:

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 has set 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: harmful to hydration and sleep

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

9. Useful supplements for runners

  • Electrolytes : useful in hot weather or long runs

  • Caffeine : in small doses, it can improve performance (some pre-workouts contain it)

  • BCAA or Proteins : to consider after the race to promote recovery

  • Magnesium to prevent cramps (especially in summer)

Always test training supplements et avoid any new things on the big day.

Conclusion

A runner's diet is a performance tool as important as shoes or the training plan. Eating well before running means optimizing energy, preventing energy drops, and improving 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 5K or confidently completing the 42.195 km of a marathon.

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

References:

https://rightasrain.uwmedicine.org/body/exercise/running-and-digestion

 

Article written by Audrée Hogue

Tags: Alimentation, Mise en forme

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