Running Smarter vol. 7
Start Strong: How to Nail Your Pre-Race Meal
The goal of a pre-race breakfast is to top off your carb stores so you start with a full fuel tank. The longer the race, the more important this becomes. Aim for a meal that’s high in easy-to-digest carbohydrates—think bagels, toast, bananas, or sports nutrition products. Whether you prefer real food or commercial products, choose what works for your body and practice it ahead of time. If you’re eating about an hour before race time, you can aim for up to 1 gram of carbohydrate per kilogram of body weight. Keep fat and fiber low to avoid GI issues, and don’t forget to hydrate with water or a sports drink to start strong. Most importantly: eat something. Even a small amount of fuel is better than nothing.
Just like your fitness, your gut can be trained. Use long runs to test your pre-race meal and figure out what keeps you energized and comfortable. The more time you have before the race, the more you can eat. If pre-race jitters make it hard to eat solids, try sports drinks, gels, or soft carbs like dates or bananas. Some runners use caffeine, but be sure to test it during training. The biggest mistake? Trying something new on race day. Stick with what you’ve practiced—your body (and stomach) will thank you.
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Jennifer McDaniel, MS, RDN, LD
Owner of McDaniel Nutrition Therapy
Corporate Wellness Dietitian | Speaker | Media Spokesperson | Author
Web:www.mcdanielnutrition.com
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