Should I Eat a Lot the Day Before a Track Meet?

December 18, 2025 •

4 min read

According to sports nutrition research, the body can store enough glycogen to fuel about 90 minutes of high-intensity activity, making strategic pre-race fueling essential for optimal performance. The day before a track meet isn't about eating excessively, but rather about topping up your energy stores smartly.

Quick Summary

Strategic pre-meet nutrition is crucial for track athletes, prioritizing easily digestible carbohydrates and adequate hydration, and avoiding overconsumption, high-fat, or high-fiber foods to prevent performance-hindering digestive distress.

Key Points

Smart Fueling, Not Overeating: Focus on moderate, easily digestible carb-rich meals to top off glycogen stores, rather than eating excessively, which can cause sluggishness and digestive upset.
Prioritize Easy-to-Digest Carbs: Opt for simple carbs like white pasta, rice, and potatoes instead of high-fiber whole grains the day before to prevent bloating and discomfort.
Moderate Lean Protein and Low Fat: Balance your meal with moderate amounts of lean protein and minimal fat to ensure efficient digestion and energy absorption.
Hydrate Consistently: Hydration begins the day before the meet; sip water and electrolyte drinks regularly to prepare your body for peak performance.
Stick to Familiar Foods: Avoid experimenting with new or unfamiliar foods that could cause an unpredictable negative reaction on a crucial day.
Avoid High-Fiber, High-Fat, and Spicy Foods: Steer clear of items like fried foods, legumes, and spicy dishes that slow digestion and can lead to gastrointestinal distress.

Why the Day Before a Meet Matters

Many athletes assume that gorging on a large meal the day before a big race is the best strategy. The truth is more nuanced. The day before a track meet is your last chance to top off your muscle and liver glycogen stores, which are your body's primary fuel source during high-intensity exercise. However, the approach differs significantly from fueling for an endurance event like a marathon. A sprinter or mid-distance runner doesn't need the same extreme level of carbohydrate loading, and overeating can lead to feelings of sluggishness and digestive discomfort.

The goal is to provide your body with the necessary energy without causing gastrointestinal distress. The food you eat should be familiar, easily digestible, and primarily carbohydrate-based, with moderate protein and low fat and fiber. The focus is on quality and timing, not quantity.

The Smart Approach to Pre-Meet Nutrition

Focus on Easily Digestible Carbohydrates

Carbohydrates are your key energy source for track events. The day before, it is best to shift away from high-fiber complex carbs and towards more refined, easily digestible versions. This reduces the risk of bloating and other digestive issues on race day.

Pasta: White pasta with a simple, tomato-based sauce is a classic choice. Avoid rich, creamy, or oily sauces that are high in fat.
Rice: White rice is a good source of simple carbs. Pair it with lean protein.
Potatoes: Mashed or baked potatoes are excellent options. Skip the heavy butter and sour cream.
Bread/Bagels: Opt for white bread or bagels rather than high-fiber whole grain versions to ease digestion.

Include Moderate Lean Protein

Protein is important for muscle repair but should be consumed in moderation the day before a meet. Excessive protein can make you feel full and weigh you down.

Lean Chicken or Fish: Grilled or baked chicken breast or fish is a solid choice. Avoid fried or heavily processed meats.
Turkey: A simple turkey sandwich on white bread can work well for lunch.
Eggs: Scrambled or poached eggs can be a great breakfast option.

Prioritize Hydration

Hydration is just as important as your food intake, if not more so. Dehydration can severely impact performance, concentration, and temperature regulation. Start drinking plenty of water and other fluids throughout the day before the meet.

Water: The best and most straightforward way to hydrate. Carry a water bottle with you and sip consistently.
Electrolyte Drinks: Consider adding electrolytes, especially if competing in hot weather or if you are a heavy sweater.
Fluid-Rich Foods: Foods like watermelon, oranges, and cucumbers can contribute to your overall fluid intake.

Comparison: Day Before Diet vs. Regular Diet


Aspect	Day Before a Track Meet Diet	Regular Training Diet
Carbohydrates	Focus on simple, easily digested carbs (white pasta, white rice, potatoes).	Emphasize complex carbs (whole grains, high-fiber vegetables) for sustained energy.
Fiber	Low fiber to avoid digestive upset and bloating.	High fiber to promote digestive health and satiety.
Fats	Low fat to prevent sluggishness and slow digestion.	Include healthy fats (avocado, nuts, seeds) for nerve function and overall health.
Protein	Moderate intake of lean protein.	Varied and consistent protein intake for muscle building and repair.
Hydration	Intentional and consistent intake of water and electrolytes throughout the day.	Maintain daily hydration but with less intense focus than pre-meet.
Meal Size	Moderate portions to prevent a heavy, full feeling.	Adjust portion sizes based on training load.
Key Goal	Maximize glycogen stores without causing GI issues.	Provide fuel for daily training, recovery, and overall health.

A Sample Meal Plan for the Day Before

Breakfast Ideas

Oatmeal (made with water or low-fat milk) with a small sliced banana and honey.
Toast (white bread) with a thin layer of peanut butter.
Bagel with cream cheese (low-fat).

Lunch Ideas

Simple turkey sandwich on white bread with minimal added fat or fiber.
Baked potato with low-fat cottage cheese.
A small bowl of pasta with plain tomato sauce.

Dinner Ideas

Grilled chicken breast with a generous serving of white rice or mashed potatoes.
Simple pasta dish with lean ground turkey and a tomato-based sauce.
Baked fish (like cod or tilapia) with boiled potatoes.

Snacks Throughout the Day

Bananas or applesauce pouches for quick, easy carbs.
Plain crackers or pretzels.
Small amount of dried fruit.

Conclusion: Eat Smart, Not a Lot

When it comes to fueling for a track meet, the strategy for the day before is clear: prioritize quality over quantity. Instead of thinking you need to eat "a lot," focus on eating smartly. Top off your glycogen stores with easily digestible carbohydrates, keep your protein intake moderate, and minimize high-fat and high-fiber foods that can cause digestive problems. Pair your food plan with a diligent hydration strategy to ensure you are fully prepared and feeling light and energetic on the starting line. Remember, consistency is key, so practice your pre-meet nutrition strategy during training to see what works best for you and your body. You can find more expert advice on athletic nutrition from reputable sources like Johns Hopkins Medicine.

The Day Before: A Quick Checklist

Hydrate Throughout the Day: Sip water consistently. Start the hydration process early.
Opt for Simple Carbs: Choose white bread, pasta, and rice over whole grains and high-fiber foods.
Keep it Lean: Stick to lean proteins like chicken or fish. Avoid fatty meats and heavy sauces.
Eat Familiar Foods: Don't introduce new foods that might upset your stomach on a crucial day.
Mind Your Portions: Eat moderate, balanced meals to feel fueled, not full or bloated.
Avoid the Extremes: Steer clear of excessively spicy, fatty, or fibrous foods that are hard to digest.

Final Thoughts

By following this measured, strategic approach, you can set yourself up for peak performance. A well-fueled body, not a stuffed one, is your greatest asset on race day. Focus on what gives you clean energy and keeps you feeling your best. This is the recipe for success, not a feast.

Frequently Asked Questions

For most track and field events, which are not multi-hour endurance events, an intense carb-loading protocol is unnecessary and can be counterproductive. Focus on a moderate, carbohydrate-rich meal to top off glycogen stores rather than overeating.

Avoid high-fat foods (e.g., fried foods, heavy sauces, rich dairy), high-fiber foods (e.g., beans, broccoli, most whole grains), and anything new or spicy that could cause stomach upset or sluggishness.

A good dinner includes easily digestible carbohydrates, moderate lean protein, and low fat. Examples include white pasta with a simple tomato sauce and lean chicken, or baked fish with a side of white rice or mashed potatoes.

Proper hydration is critically important. Dehydration can impair performance and concentration. Start hydrating consistently the day before the meet and continue drinking fluids, especially water and potentially electrolytes, until race time.

No, a large breakfast should be avoided right before competition. Instead, eat a familiar, carbohydrate-focused breakfast 2-4 hours before your event to replenish liver glycogen stores. A small, easily digestible snack can be consumed closer to the race.

If you are a regular caffeine consumer, you can stick to your normal routine to avoid withdrawal symptoms like headaches. However, it's not a good idea to introduce caffeine for the first time before a competition, as it can be dehydrating and affect individuals differently.

No, you should not skip meals. Under-fueling can lead to fatigue and impaired performance. The goal is to feel light and energized, which is achieved through smart fueling with appropriate foods and portions, not by starving yourself.

While the core principles of fueling with carbs remain, distance runners may opt for a slightly higher carb intake the day before compared to sprinters, who need less prolonged energy storage. Both should focus on easily digestible, familiar foods.