Category: Race day

According to sports nutrition research, consuming the right balance of carbohydrates on race morning is a key predictor of endurance performance. Knowing what to eat on the morning of a triathlon is essential for topping off your energy stores, stabilizing blood sugar, and preventing mid-race digestive issues.

Research indicates that caffeine, a primary component of many pre-workouts, reaches its peak effectiveness in the bloodstream 30 to 60 minutes after consumption. Understanding this key physiological window is essential for knowing when to take pre-workout before a race to achieve maximum benefits without negative side effects.

For a typical 10k race, which often lasts under 90 minutes, your body's pre-race carbohydrate stores (glycogen) are generally sufficient to fuel your performance. This raises a common question for runners: **Should I eat during a 10k?** The answer largely depends on your pace, experience, and individual physiological needs.

Research indicates that proper pre-race nutrition can significantly enhance endurance performance. Knowing exactly **what to eat the morning before a 10k** is a critical, and often overlooked, factor in crossing the finish line strong and achieving your personal best.