Ever wondered what to eat before a big race? Or how to recover effectively once you've crossed that finish line? When it comes to race day, getting your nutrition spot-on really can make all the difference. Whether you’re gearing up for your first long run, chasing a new personal best, or lining up for a major endurance event, preparing your body with a smart nutrition plan isn't just about performing your best – it's also about bouncing back quickly.
This guide is designed to walk you through everything you need to know, from what to eat during your training, to how to prepare during race week, what to fuel with on race day itself, and, of course, how to recover like a pro.
Race Week Preparation
Meal Preparation & Race Day Planning
Preparation is key if you want to be able to focus in the leadup to your event or race. Planning your meals in advance, including thinking about your portion sizes and ingredients, helps keep things consistent and takes a load off your mind. Knowing your race start time is super helpful too, as you can work backward to figure out the best timing for your pre-race meals.
If travelling for the event, either pack your meals or research available food options beforehand.
Tapering Training
As you get closer to race day, it’s not just about what you eat – it’s about giving your body a chance to rest and stock up on energy. Two days before the race, try to reduce your training intensity and volume. This "tapering" helps promote recovery and max out your glycogen stores, getting your muscles primed and ready, no matter your fitness level.
Pre-Race Nutrition
Carbohydrates are crucial for racing because they are the body's primary and most efficient source of energy during exercise. Adequate carbohydrate intake, including carb-loading before an event, can help athletes sustain performance and delay fatigue.
Here's a simple breakdown of carbohydrates to guide you during training:
| Carb Category | Food Examples | Carbs (per 100g) |
| High-Carb (>60g) | White rice, honey, jam, dates, dried mango | 60-80g |
| Medium-Carb (20-60g) | Bananas, oats, bread, pasta, potatoes, sweetcorn | 20-60g |
| Low Carb (<20g) | Berries, leafy greens, carrots, tomatoes, cauliflower, peaches | <20g |
Pre-Race Carbohydrate Loading
Endurance events (< 90 minutes)
If your event is under 90 minutes, you likely don't need an intense carb-loading strategy. However, a slight increase in your carbohydrate intake the day before can still be really useful to make sure your energy levels are optimal.
Our tip for the night before: Aim for around 5–7g of carbohydrate per kilogram of body weight.
How to achieve this:
- Increase carbohydrate portions at dinner the night before
- Add a high-carb dessert
Endurance events (> 90 minutes)
For those longer, more demanding events, truly saturating your glycogen stores becomes much more critical. Carb loading is most effective when you do it gradually over the 48 hours leading up to your event.
Our tip: 10–12g of carbohydrate per kg of body weight
How to achieve this:
-
Begin loading 2 days before the event
-
Spread carbohydrate intake across all meals and snacks throughout the day
-
Focus on low-fibre, high-carb options (e.g. white rice, pasta, bagels, juice, dried fruit)
Race Day Nutrition
Breakfast | Stick to what you know
On race day, stick to your usual pre-training breakfast. Race day is definitely not the time to try out new foods or experiment with different combinations. You want to avoid any unexpected digestive surprises.
Hydration | Don't wait until you're thirsty
Staying hydrated is absolutely vital. Start hydrating early and consistently to prevent dehydration, which can seriously impact your performance. Consider adding electrolytes to your water – especially important for longer events or if you're a heavy sweater. Our True Electrolyte is designed to help you maintain that crucial balance.
Carbohydrate Timing | Steady energy wins the race
The key here is to balance solid and liquid carbohydrates. This helps you maintain steady energy levels without putting too much strain on your digestive system.
Here's a simple race day carbohydrate guide:
-
2-3 hours before the race: Aim for 1g of carbohydrate per kilogram of body weight. Focus on foods that are low in protein, low in fat, and low in fibre to minimise digestive upset.
-
30 minutes before the race: A quick 20-40g of liquid carbohydrates can provide a fast energy boost without causing digestive stress. Our True Endurance powder is perfect for this, giving you that quick hit when you need it most.
-
During the race: For shorter events, most athletes won't need in-race fuelling. However, if your race is longer or you feel your energy dipping, a gel taken at a convenient aid station can provide a beneficial energy boost to keep you going strong
Supplements
While a solid nutrition plan is your foundation, a well-considered supplement strategy can give your training and performance an extra boost.
-
Creatine: Taking 5g of Creatine Monohydrate daily can help enhance your strength and endurance, giving you more power when you need it.
-
Electrolyte: One scoop of our Electrolyte powder is perfect for helping you maintain hydration and keep your essential mineral balance in check, especially during intense training or racing.
-
Endurance: Our Endurance powder (1-2 scoops before training or competition) is specifically designed to provide you with sustained energy, helping you power through those long sessions or events.
Post Race Recovery
Proper recovery is absolutely crucial for your long-term health and for getting you ready for your next challenge. Intense physical demands can temporarily weaken your immune system, making a structured recovery plan essential.
Refuel
First things first: replenish your glycogen stores! These are your muscles' primary energy reserves that you've just emptied. Aim to consume around 1.2g of carbohydrates per kilogram of body weight after your race.
Repair
Next up, protein! Consuming protein helps your muscles recover and also enhances how well your body absorbs those much-needed carbohydrates. Any of our True Protein WPI, WPC, Post or Meal Replacement powders are ideal for this purpose. Aim for 0.4-0.6g of protein per kilogram of body weight.
Rehydrate
You've likely sweated a lot, so it's time to restore your fluid and electrolyte balance. Our True Protein Electrolyte formula is perfect for helping you get back to optimal hydration levels and replace everything lost through sweat. As a guide, try to include 300-600mg of sodium per hour of exercise in your rehydration strategy.
Examples of Recovery Meals
-
True Meal Replacement: This is ideal immediately after the race if you can't stomach much, or if you know you won't be eating a full meal for a while. It's packed with a great balance of protein and healthy carbs to kickstart your recovery.
-
Protein Shake: If you're going to eat a full meal shortly after your race, a fast-absorbing protein shake (check out our range of protein powders here) is fantastic for getting those muscle-repairing amino acids in quickly.
-
Complete Wholefood Meals: As soon as you can, enjoy a balanced meal that includes plenty of protein, complex carbohydrates, healthy fats, and lots of colourful fruits and vegetables.
Key Takeaways
-
Plan and pre your meals in advance, especially if travelling
-
Increase carbs 24-48 hours before race day depending on the duration of your event
-
Stick to your usual pre-training breakfast on race day
-
Hydrate early and include electrolytes
-
Time your carbohydrates before and (if needed) during the race
-
Support your recovery with carbohydrates, protein and electrolytes
-
Use supplements strategically to enhance, not replace, good nutrition
