Race-day nutrition: what to eat before and during

What to eat before your race

Timing and composition matter more than trying something new. Aim to eat 2–3 hours before the gun, giving your digestive system enough time to process food without leaving you uncomfortably full or hungry at the start.

Your pre-race meal should be high in carbohydrate, moderate in protein, and low in fat and fibre. Fat and fibre slow digestion and can cause stomach discomfort during running; protein helps stabilise blood sugar but too much diverts blood away from your legs.

• Porridge with banana and honey
• Toast with jam and a glass of juice
• Pasta with light tomato sauce
• Rice cakes with peanut butter
• Bagel with cream cheese and jam

Portion size depends on race distance and your appetite. For a 5K or 10K, a smaller meal (around 200–300 calories) is usually enough. For a half or full marathon, aim for 400–600 calories. Eat enough to arrive at the start neither starving nor full.

Hydration before the race

Begin hydrating the day before, not just on race morning. Drink to thirst throughout the week leading up to race day, and have a glass of water or electrolyte drink 2–3 hours before the start. In the final 15–20 minutes before running, take only small sips to top up without sloshing your stomach.

Nutrition during the race

For races under 60 minutes, you rarely need to fuel. Water alone usually suffices. For anything longer, aim to consume 30–60 grams of carbohydrate per hour once you're past the first 45 minutes.

• Energy gel: 20–30g carbs, easy to digest
• Sports drink: 6–8% carbs, hydrates and fuels together
• Energy bar or flapjack: chewy, familiar, good on the move
• Jelly sweets or sports confectionery: quick carbs, light on the stomach
• Dates or banana (if a support station offers): natural whole food option

Fuelling strategy during longer races

Take fuel every 30–45 minutes rather than waiting until you feel depleted. Once you're bonked, performance and recovery suffer. Pair every gel with water or sports drink to aid digestion and hydration. If you're using sports drink alone, you may still need the extra water to meet fluid needs.

Test your race-day nutrition in training. Use long runs to practise consuming gels, bars, or drinks under race-effort conditions. What works in training almost always works on race day; what doesn't, won't.

Individualising your approach with data

Every runner's gut tolerance, energy needs, and preferred fuel differ. RunV-style coaching tracks how you fuel on long runs and race attempts, spotting patterns in what keeps your pace steady and what causes a drop-off. Over time, this data helps you narrow in on the exact carb timing and format that works for your body, removing guesswork and boosting confidence on race day.

Final checklist

1. Know your pre-race meal and practise it at least twice before race day
2. Test all race-day fuel during training runs of similar distance
3. Carry your chosen gels or snacks in accessible pockets or a small belt
4. Aim for 30–60g carbs per hour once past 45 minutes of running
5. Pair fuel with water; don't rely on sports drink alone for hydration
6. Arrive at the start neither starving nor uncomfortably full