Getting Ready to Eat Right for Race Day

Getting your nutrition right before a race is super important for doing your best. I’ve learned so much from my experiences, and I want to share some tips with you!

1. Eat Right Before the Race (Week Before)

• Carb Loading: A few days before the race, eat more carbs. Think about pasta, rice, and sweet potatoes. You should try to eat about 7-10 grams of carbs for every kilogram of your body weight. This helps fill up your energy stores.
• Stay Hydrated: Drinking enough water is key. Try to drink at least 2-3 liters daily before the race. You may need more if you’re training hard or it’s hot outside.

2. Morning of the Race

• Breakfast: On race day, have a breakfast that you know works for you. I like oatmeal with a banana and a little honey about 2-3 hours before starting. This gives your body fuel without making you feel too heavy.
• Stick to What You Know: Race day isn’t the time to try new foods. Stick to what you’re used to!

3. During the Race

• Energy Gels and Hydration: Depending on how long the race is, plan to take energy gels every 30-45 minutes. Remember to drink water or sports drinks at the stations, especially if it’s warm outside.
• Listen to Your Body: If you start to feel low on energy, grab a gel. It’s okay to adjust when you take it, as long as you’re regularly refueling.

4. After the Race

• Refuel Quickly: After finishing, try to eat something with both protein and carbs within 30 minutes. A smoothie or chocolate milk is great for recovery.
• Keep Hydrating: Keep drinking water and replenishing your electrolytes, especially if it’s hot out.

5. My Thoughts

I’ve noticed that every runner reacts differently to food, so it’s really important to test out different foods during your training runs. It may take some time to find out what makes you feel the best. Most importantly, have fun! Race day is a celebration of all the hard work you’ve put in.

Remember, your body knows what it needs. Trust it and enjoy yourself! Good luck!