What to Avoid Eating Before a Race? A Complete Guide

December 4, 2025 •

3 min read

Forgetting that proper pre-race nutrition can impact your performance significantly is one of the most common mistakes athletes make. Knowing what to avoid eating before a race is just as important as knowing what to consume to fuel your body effectively and prevent gastrointestinal issues.

Quick Summary

Before a race, steer clear of high-fiber, high-fat, and spicy foods that can cause bloating, cramps, and indigestion. Proper hydration and choosing easily digestible carbs are key to a successful race day.

Key Points

Avoid High-Fiber Foods: Reduce your intake of high-fiber foods like whole grains, beans, and cruciferous vegetables for 2-3 days before the race to prevent bloating and gas.
Skip High-Fat and Fried Foods: Foods high in fat, including fried items, take longer to digest and can lead to a sluggish feeling and stomach discomfort.
Steer Clear of Spicy Foods: Spicy meals can cause indigestion and heartburn, which can be very distracting and painful during a race.
Beware of Dairy: Many individuals experience cramping and upset stomach from lactose, so it's best to avoid dairy products before a race.
Be Wary of Sugar Alcohols: Ingredients like sorbitol, found in 'sugar-free' products, can cause significant gastrointestinal distress, including a laxative effect.
Stick to Familiar Foods: Do not try new foods or supplements on race day; practice your fueling strategy during your training runs.

Why Pre-Race Nutrition is Crucial

Pre-race nutrition is not just about fueling your body; it's about setting yourself up for a comfortable and strong performance. The wrong food choices can lead to a myriad of digestive problems, including gas, bloating, stomach cramps, and even diarrhea, all of which can severely hinder your race. Avoiding certain foods minimizes the risk of these issues, allowing your body to focus its energy on the task at hand rather than on difficult digestion.

High-Fiber Foods

While high-fiber foods are excellent for overall health, they are a major culprit for pre-race digestive issues. Fiber slows down digestion and can lead to excessive gas and bloating, which is the last thing you want mid-race. It's recommended to decrease your fiber intake in the two to three days leading up to the race to empty your digestive tract and reduce the risk of mid-race pit stops.

Foods to avoid include:

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage.
Legumes: Beans, lentils, chickpeas.
Some whole grains: Certain types of whole-grain cereals and bread.
Certain fruits: Berries, which are high in fiber.

High-Fat and Fried Foods

High-fat foods take a long time to digest and can leave you feeling sluggish and full, rather than light and energized. Your body will prioritize digesting these fats over providing immediate energy for your muscles. This includes foods that are not obviously fatty but contain hidden fats, like some creamy sauces or rich desserts.

Foods to avoid include:

Fried foods: French fries, chicken nuggets, donuts.
Fatty cuts of meat: Red meats, bacon, high-fat processed meats.
Heavy sauces and creams: Rich, creamy pasta sauces or dressings.
Excessive nuts and seeds: Large quantities of nuts and seeds, especially close to the race.

Spicy and Acidic Foods

Spicy food is a well-known cause of indigestion and heartburn. The last thing a runner needs is a burning sensation in their stomach or chest while pushing their body to its limits. Similarly, highly acidic foods can trigger similar discomfort. Avoid the extra seasoning and stick to blander options.

Dairy Products

For many people, dairy can be difficult to digest due to lactose intolerance, which can cause cramping and stomach upset. If you are not certain how your body will react, it is best to avoid milk, cheese, and yogurt before a race. Low-fat, lactose-free options may be a suitable alternative for some, but caution is advised.

Sugar Alcohols and Artificial Sweeteners

Used in many 'sugar-free' products, sugar alcohols like sorbitol are known to cause gastrointestinal distress, including gas, bloating, and a laxative effect. These are not absorbed well by the body and can lead to unwelcome issues during a race. Always check the ingredient list on sports gels, drinks, and protein bars.

The Comparison: Safe vs. Risky Pre-Race Foods


Category	Risky Pre-Race Foods	Safe Pre-Race Foods
Carbohydrates	High-fiber whole grains, bran muffins	White bread, plain bagels, oatmeal (lower fiber), bananas, white rice
Protein	Fatty meats, high-fiber legumes	Lean protein (small amount), eggs (for some), chicken breast
Fats	Fried foods, creamy sauces, excessive nuts	Minimal fats, small amount of nut butter (if tolerated)
Vegetables	Cruciferous vegetables, raw leafy greens	Cooked carrots, peeled and boiled potatoes, spinach (cooked)
Drinks	Soda, sugary sports drinks, alcohol, excess caffeine	Water, electrolyte drinks, watered-down fruit juice (if tested)

The 'Golden Rule': Don't Try Anything New

Perhaps the most important rule of pre-race nutrition is to stick with what you know. Race day is not the time to experiment with a new energy gel, a different breakfast, or an exotic restaurant meal. Practice your fueling strategy during training to see how your body responds to different foods and drink. This will help you find the perfect balance that provides energy without upsetting your stomach.

Conclusion

Optimizing your race-day performance starts long before you reach the starting line. By understanding what to avoid eating before a race—primarily high-fat, high-fiber, and spicy foods—you can significantly reduce the risk of gastrointestinal issues. Focus on easily digestible carbohydrates and stay well-hydrated to ensure your body has the energy it needs to perform at its best. Plan your nutrition well in advance and practice your race-day meal strategy during training to avoid any unpleasant surprises.

For more detailed sports nutrition advice, consult a resource like Johns Hopkins Medicine's guide to nutrition for athletes.

Frequently Asked Questions

You should aim to have your main pre-race meal about 3-4 hours before the race. A small, easily digestible snack, rich in simple carbs, can be consumed up to an hour beforehand for an extra energy boost.

If you know you are lactose intolerant, you should avoid all dairy. Even if you're not, it's safer to avoid high-lactose dairy like milk and some yogurts, as they can cause stomach upset during exertion. Small amounts of low-lactose products might be tolerated by some.

This depends on your regular habits. If you drink coffee daily, skipping it could cause a withdrawal headache. For regular consumers, it's best to have it in moderation and test it during training. Remember that caffeine can be dehydrating.

High-fiber foods are difficult to digest and can cause gas, bloating, and cramps when your body is under physical stress. They slow down digestion, diverting blood flow to your gut and away from your muscles.

Sugar alcohols, such as sorbitol, are low-calorie sweeteners found in many 'sugar-free' foods. They are poorly absorbed by the body, leading to gas, bloating, and potential laxative effects, which are highly undesirable during a race.

The best strategy is to practice your race-day meal and hydration plan during your long training runs. This allows you to test what foods and drinks work best for your body under stress, preventing any race-day surprises.

Yes, a carbohydrate-rich meal the night before can be beneficial for glycogen loading. However, it's important to keep the meal balanced with moderate protein and low fiber, and avoid excessively fatty or heavy sauces.