To get the best results on race day, endurance athletes need to plan their meals carefully. This means focusing on the right nutrients, eating at the right times, and staying hydrated. Research shows that taking in carbohydrates is especially important because they refill energy stores called glycogen. Glycogen is what gives athletes energy during long exercises. The American College of Sports Medicine suggests that athletes should eat 7-10 grams of carbohydrates for each kilogram of body weight on race day. For instance, if an athlete weighs 70 kg, they should aim for 490 to 700 grams of carbohydrates.

What to Eat Before the Race

A good pre-race meal should include:

• Carbohydrates (60-70%): Think of foods like oatmeal, pasta, or rice. It’s best to eat these about 3-4 hours before the race.
• Proteins (10-20%): Foods like chicken, yogurt, or eggs help repair muscles.
• Fats (10-20%): Healthy fats, such as avocados or nuts, should be kept low right before the race to avoid stomach problems.

When to Eat

1. 3-4 Hours Before the Race: Have a larger meal that has a lot of carbs and some protein.
2. 1-2 Hours Before the Race: Eat a small snack like a banana or an energy bar for a quick boost of carbohydrates.

Staying Hydrated

Staying hydrated is very important. Athletes should drink about 500-700 mL of fluids in the 2-3 hours before the race. Also, having some sodium (salt) can help the body hold onto fluids. It’s good to aim for about 300-500 mg of sodium before the race.

Other Tips

Endurance athletes should be careful about trying new foods on race day because stomach issues can happen. It’s better to stick to foods they know and have practiced eating during training. Good nutrition can help athletes perform at their best. Studies show that those who eat well can improve their race times by 2-5%.

By carefully planning their meals before the race, endurance athletes can boost their performance and reach their race day goals.