Nutrition: What is the best meal to eat before a race?

October 27, 2025 •

4 min read

Approximately 50-70% of an endurance athlete's total energy intake should come from carbohydrates to ensure peak performance. For any athlete, figuring out what is the best meal to eat before a race is key to optimizing energy stores and preventing gastrointestinal issues that could derail your event.

Quick Summary

The ideal pre-race meal focuses on easily digestible carbohydrates, with appropriate timing and portion sizes adjusted for the race distance and individual tolerance for optimal energy and performance.

Key Points

Timing is Key: Eat substantial meals 2–4 hours before the race and lighter, simpler snacks 30–60 minutes prior for optimal digestion.
Focus on Carbohydrates: Your primary pre-race fuel should be easily digestible, carbohydrate-rich foods to top off muscle glycogen stores.
Avoid Surprises: Never experiment with new foods or meal plans on race day. Stick to what you’ve tested and know works during training.
Prioritize Low Fiber and Fat: Minimize high-fiber and high-fat foods in the hours leading up to the race to prevent stomach upset and slow digestion.
Hydrate Strategically: Start hydrating well in the days before the race, drinking water and electrolytes consistently to ensure optimal fluid balance.
Customize Your Plan: The best meal is individual; consider your race distance, personal tolerance, and event timing when planning.

The Foundation: The Importance of Carbohydrates

Carbohydrates are your body's most efficient fuel source for high-intensity exercise. During a race, your muscles rely heavily on stored glycogen for energy. A properly structured pre-race meal and fueling plan ensures these glycogen stores are topped off, delaying fatigue and keeping your energy levels stable. Without sufficient glycogen, athletes experience the dreaded "bonk" or "hitting the wall," where performance rapidly declines due to fuel depletion.

The Role of Carb-Loading

For longer events like half-marathons or marathons, a process called carb-loading can be beneficial. This involves increasing your carbohydrate intake in the 2-3 days leading up to the race. By moderately increasing carbohydrate consumption while tapering down your training volume, you can maximize your glycogen reserves. This is not an excuse to gorge on pasta the night before, which can lead to bloating. Instead, aim for 60-70% of your total calories from carbs, focusing on easily digestible sources.

Timing Your Pre-Race Meals

Just as important as what you eat is when you eat. Your digestive system needs time to process food and deliver nutrients to your muscles without causing discomfort. Experimenting with timing during training is crucial, as individual digestion rates vary.

The Night Before

Your dinner the night before a race should be a familiar, carb-heavy meal with moderate, lean protein and low fiber. This helps build your glycogen stores overnight. Avoid spicy or high-fat foods that are slow to digest and could cause stomach upset on race morning.

2-4 Hours Before the Race

This is the ideal time for a solid, balanced meal. It should be rich in carbohydrates to provide sustained energy. Examples include oatmeal with fruit, a bagel with a nut butter, or scrambled eggs with toast. This allows sufficient time for digestion.

1-2 Hours Before the Race

If you have less time, opt for a smaller, more easily digestible carbohydrate snack. A banana, an energy bar, or a smoothie are excellent options. Focus on simple carbs that provide a quick energy boost.

30-60 Minutes Before the Race

For a final top-up of energy, a very small, simple carb source is best. This can be an energy gel, a few chews, or a small handful of dried fruit. This provides fuel without putting a large volume of food in your stomach.

Foods to Include in Your Pre-Race Meal Plan

Complex Carbohydrates: Whole grains (brown rice, oatmeal), potatoes, sweet potatoes, and pasta are excellent options for sustained energy.
Simple Carbohydrates: Bananas, dates, raisins, energy gels, and white bread provide a quick and easily digestible energy source.
Lean Protein: Chicken breast, eggs, or Greek yogurt in moderate amounts help with muscle repair and satiety.
Hydration and Electrolytes: Water, electrolyte drinks, and certain fruits like bananas can help maintain proper fluid balance and prevent cramps.

Comparison Table: Long vs. Short Race Fueling


Feature	Long-Distance Race (Half-Marathon+)	Short-Distance Race (5K/10K)
Carb-Loading	Beneficial in the 2-3 days prior to maximize glycogen stores.	Less critical, as existing glycogen stores are often sufficient.
Night-Before Meal	Carb-heavy (pasta, rice, potatoes) with lean protein.	Carb-rich, but a normal, familiar meal is sufficient.
Race-Day Breakfast (2-4 hrs before)	Larger, carb-focused meal like oatmeal, bagel, or pancakes.	A smaller, easily digestible breakfast or snack.
Late Fuel (30-60 mins before)	Energy gel, chews, or sports drink.	Optional; a small piece of fruit like a banana is often enough.
Foods to Avoid	Emphasize low-fiber, low-fat foods to prevent GI issues over a long duration.	Same general rules, but a smaller total volume is less risky.

What to Avoid on Race Day

It's as important to know what not to eat as what to eat. On race day and the day before, avoid foods that are difficult to digest or may cause stomach upset. This includes high-fat foods (fried foods, heavy sauces), high-fiber foods (beans, heavy whole grains, raw vegetables), and overly spicy dishes. Additionally, excessive caffeine and carbonated drinks should be consumed with caution. The golden rule is to never experiment with new foods on race day.

Conclusion

Determining the best pre-race meal is a personalized process. While focusing on easily digestible carbohydrates and proper hydration is a universal strategy, the specific foods and timing that work for you must be discovered during your training. By consistently testing your nutrition plan, you can develop a fueling strategy that ensures you arrive at the starting line with optimal energy reserves and confidence, ready to perform at your best. For a deeper look into specific meal strategies, consider consulting detailed running guides like those from Running Warehouse.

Frequently Asked Questions

While a large meal right before a race can cause discomfort, a small, easily digestible carbohydrate snack 30–60 minutes before is fine. Options like an energy gel, a few chews, or a small handful of dried fruit can provide a final quick energy boost.

The night before a long race, aim for a carb-heavy meal that includes lean protein and low fiber. Good examples are pasta with a tomato-based sauce, a baked potato with chicken, or rice with stir-fried vegetables.

Yes. A 5K requires less fuel, so a light snack like a banana or toast may suffice, without the need for extensive carb-loading. A marathon requires a larger, sustained carb-loading strategy in the days leading up to the race.

Yes, for a quick boost close to race time, energy gels or chews provide concentrated, easily absorbed carbohydrates. They are especially useful in the final hour before a race to top off energy stores.

If you are a regular coffee drinker and have tested it in training without issue, a moderate amount of coffee can boost performance. Avoid overdoing it, as excessive caffeine can cause GI distress or frequent urination.

On race day, it is best to avoid high-fat (fried, cheesy), high-fiber (beans, heavy whole grains, raw vegetables), and spicy foods, as they can cause digestive issues like bloating and cramping.

If you have a sensitive stomach, stick to very bland and familiar foods that you have tested during training. Options like white rice, bananas, or plain toast with a little jam are often safe choices.