Should You Eat More During Taper? Your Guide to Race-Ready Fueling

November 15, 2025 •

4 min read

According to sports dietitians, while an athlete's training volume decreases significantly during the taper phase, it is a common mistake to reduce food intake proportionally. The question of whether you should eat more during taper is complex, with the key being to shift your macronutrient focus to maximize recovery and glycogen storage for peak race-day performance.

Quick Summary

As training volume decreases during a taper, athletes should adjust, but not drastically cut, their caloric intake. The focus shifts to increasing carbohydrate consumption to maximize glycogen stores for race day, while ensuring adequate protein for muscle repair and reducing unnecessary fat intake.

Key Points

Shift Macronutrients, Don't Cut Calories: Instead of a simple reduction in food intake, focus on increasing carbohydrates while maintaining protein and slightly decreasing fat intake to account for lower training volume.
Prioritize Carbohydrate Loading: The final days before a race are for maximizing glycogen stores. Increase carbs to 65-75% of your daily calories to fully replenish your energy reserves.
Maintain Protein for Recovery: Intense training causes muscle damage, and adequate protein intake is crucial during the taper for repairing and rebuilding muscle tissue.
Stay Hydrated Consistently: Proper hydration is essential for performance and helps your body store glycogen efficiently. Sip fluids consistently throughout the taper, not just the day before the race.
Focus on Digestible Carbs Later in Taper: In the final 2-3 days before an event, swap high-fiber carbs for low-fiber options like white rice and pasta to prevent GI distress on race day.
Avoid Introducing New Foods: The taper period is not the time to experiment with new supplements or foods that could upset your stomach. Stick to what you know works for your body.

Understanding the Metabolic Shift During Taper

During the peak phase of training, your body is in a constant state of flux, burning large amounts of energy and breaking down muscle tissue. When you enter the taper phase, your training volume is intentionally reduced to allow your body to recover, repair, and adapt to the hard work you've put in. This shift triggers a number of metabolic changes that directly impact your nutritional needs. A primary goal is to top off your glycogen stores, the body's primary fuel source for endurance events, which were depleted during intense training.

Your appetite can behave unpredictably during this period. Some athletes experience increased hunger as the body shifts from peak activity to intense recovery, while others find their appetite decreases with their mileage. The crucial point is to honor your body's signals while being mindful of the quality of your food choices. A successful taper is not about cutting calories but about making each calorie count towards optimal race-day readiness.

The Importance of Macronutrient Balance

Instead of simply eating more or less, the smartest approach is to adjust the balance of your macronutrients. Carbohydrates, protein, and fat all play distinct roles during this recovery period, and their ratios should be carefully managed to prevent unwanted weight gain while optimizing energy stores.

Carbohydrates: This is your top priority. Adequate carb intake during the taper is what allows your body to build up glycogen stores, which can take several days to maximize. Sports nutrition experts recommend increasing carbohydrate intake to 65-75% of your total calories in the final 2-3 days before an event lasting more than 2 hours. Focus on easily digestible, lower-fiber options like white rice, white bread, and pasta to avoid gastrointestinal issues on race day.
Protein: Protein needs remain high during the taper, as it is essential for repairing muscle damage incurred during hard training. Restricting protein to cut calories is a mistake, as it will compromise muscle repair and recovery. Aim for a consistent intake of lean protein sources throughout your taper, around 1.3-1.6 grams per kilogram of body weight.
Fats: As you increase carbohydrate intake, you should slightly decrease your fat intake to keep overall calories in check and prevent unwanted weight gain. This is not about eliminating fat, but simply reducing it to make way for more energy-dense carbohydrates. Healthy fats from sources like nuts, seeds, and avocado should still be included in moderation.

Common Mistakes and How to Avoid Them

Many athletes fall into the same nutritional traps during the taper period. One of the most common is the fear of weight gain, leading to severe calorie restriction. This can leave you feeling sluggish and under-fueled on race day. Another is the classic pasta-loading dinner the night before, which can cause digestive issues. The best approach is a gradual, strategic adjustment in the days leading up to the event.

A Comparison of Taper vs. Peak Nutrition


Nutrient	Peak Training Phase	Tapering Phase	Key Reason for Shift
Carbohydrates	Moderate to High, based on daily energy expenditure	High, especially in the final 2-3 days	To maximize muscle glycogen stores for race-day performance
Protein	High (1.2-1.6 g/kg)	High (1.3-1.6 g/kg)	To repair muscle tissue and support recovery
Fats	Moderate, provides energy during longer efforts	Low to Moderate, reduced to accommodate higher carbs	To prevent excess calorie intake while increasing carb density
Fiber	High (from whole grains, fruits, vegetables)	Lower in final days, focus on refined carbs	To reduce risk of gastrointestinal issues on race day
Hydration	Consistent, especially around workouts	Consistent, with a focus on electrolyte balance	To prevent dehydration and aid glycogen storage

Practical Tapering Nutrition Tips

Here are some actionable steps to ensure you're eating correctly during your taper, setting you up for success on race day:

Listen to your body, not your habits: Your training routine has changed, and so should your eating habits. Don't eat extra calories out of habit if you're not hungry. Conversely, don't ignore real hunger cues, which signal that your body needs fuel for recovery.
Focus on high-quality foods: Every calorie counts, so prioritize nutrient-dense foods. Fill your plate with lean proteins, fruits, and vegetables to boost your immune system and combat inflammation.
Keep it consistent: The taper is not the time to experiment with new foods, drinks, or supplements. Stick to familiar, well-tolerated foods to avoid any unwanted surprises on race day.
Strategically increase carbs: Begin to increase your carb intake gradually in the final days before your event, rather than relying on one large meal. This helps prevent bloating and discomfort.
Stay hydrated with purpose: Hydration is key for recovery and glycogen storage. Aim for consistent hydration throughout the day, and consider adding electrolytes if you are a heavy sweater.

Conclusion: Fuel Smart, Not More

To answer the question, "should you eat more during taper?", the most accurate response is that you should eat smarter. While you may not need to increase your overall calories, you must adjust your food composition to prioritize carbohydrate loading and muscle repair. By focusing on nutrient-dense foods, listening to your body's needs, and strategically increasing carbs in the final days, you can ensure you arrive at the starting line feeling recovered, energized, and ready to perform your best. Ignoring proper taper nutrition, especially restricting calories and carbohydrates, is a critical mistake that can derail months of hard training. A perfectly executed taper, both in training and nutrition, is the final key to unlocking peak performance.

For further reading on the science behind tapering and sports nutrition, consider resources like the Australian Institute of Sport's guidelines.

Frequently Asked Questions

A small weight gain of 2-4 pounds is normal during a taper and is primarily due to the extra water stored alongside increased glycogen. This water weight is a positive sign of full energy stores and will be used during the race, so it's nothing to worry about.

The most common mistake is reducing overall calorie intake to match the lower training volume, which can compromise recovery and leave you under-fueled. Another error is neglecting adequate carbohydrate and protein intake.

For endurance events, increase your carbohydrate intake to about 65-75% of total calories in the final 2-3 days. This strategically tops off your glycogen stores. In the days leading up to this, maintain a consistent carb intake similar to your normal training levels.

It is generally better to eat your largest carbohydrate-rich meal for lunch the day before the race. Eating a huge meal the night before can cause bloating and digestive discomfort on race morning. Stick to a more normal, balanced dinner.

Yes, especially in the final 48 hours before an event. High fiber intake can cause gastrointestinal distress during exercise. Focus on lower-fiber, easily digestible carbohydrate sources to reduce this risk.

Protein needs remain high during the taper, typically 1.3-1.6 grams per kilogram of body weight per day, to aid in muscle repair and recovery. Don't decrease protein intake, as it is vital for rebuilding damaged muscle fibers.

As you increase your carbohydrate intake to fill glycogen stores, you should reduce your fat intake slightly to manage overall calories. Healthy fats are still important, but excess fat can be reduced to create more room for carbohydrates.