What to eat and drink before, during, and after a race | 2 min read

Proper nutrition can significantly impact your race performance and recovery. Knowing what to eat and drink before, during, and after your run will help you maintain energy, perform well, and recover efficiently. Here’s a guide to race-day nutrition.

Carbohydrate loading: Preparing in advance
Carbohydrate-loading a few days before your race maximises glycogen stores, providing the energy reserves you’ll need. This doesn’t mean eating loads of pasta or rice in one meal but rather gradually increasing carbs in your diet two to three days before the event. Choose complex carbohydrates like whole grains, fruits, and starchy vegetables for a steady release of energy.

Breakfast on race day
On race morning, aim for a light meal rich in easily digestible carbs, about two to three hours before the start. Good choices include oatmeal topped with fruit, a banana with peanut butter, or a slice of toast. Avoid foods that are high in fat or fibre, as they can cause digestive discomfort while running.

Stay hydrated by drinking water throughout the day leading up to the race. On race morning, drink a small amount of water but avoid excessive amounts, as this can cause bloating.

Fuel during the race
For shorter distances, like 5km, you may not need mid-race fuel. However, for races of 10km or longer, especially 21km, consider bringing along a sports drink or an energy gel. Aim to consume these every 45 minutes to an hour. Try out any mid-race nutrition during your training to ensure it sits well with your stomach.

Post-race recovery
After crossing the finish line, it’s time to focus on recovery. Consuming a mix of carbohydrates and protein within 30 minutes can help replenish glycogen stores and kick-start muscle repair. Good options include a smoothie with protein powder, a protein bar, or chocolate milk. Hydration is equally important, so drink water gradually post-race to replace lost fluids.

Testing your nutrition at an event
Putting your nutrition strategy to the test at a race can be incredibly rewarding. It’s a chance to learn what works best for your body under real race conditions. Join us at the Intercare Classic Road Race on 1 February 2025, with distances of 5km, 10km, and 21km, for an opportunity to apply these strategies in a supportive, enthusiastic environment.