Eating for Race Day

By Dr. Madelyn Fernstrom

Those new to running frequently ask me about special eating needs on “race day” compared with regular training.  Whether you’re running the full marathon or tackling the half this Sunday, there are some basics you’ll want to keep in mind. And you half-marathoners won’t have the fueling demands of the full marathon, so pace your eating and drinking to reflect your mileage.

If you’ve been following a balanced diet of 60% to 65% carbohydrates, 25% to 30% protein, and 10% to 15% fat (wiggle room for personal  preference!), you won’t need much of a change on race day.  That’s why the balance of ingested nutrients all along is key – but your final week of fueling can also be a positive boost to your performance. 

For race day and the night before, it’s best to eat the same way you’ve been eating all along! That blend of carbohydrates, protein, and fat can be taken in several ways. A bowl of oatmeal topped with fresh or frozen berries and a banana can be a good choice for some people. Others may enjoy a short stack of pancakes and Canadian bacon, or a peanut butter and jelly sandwich with fresh fruit or juice. For the egg lovers, skip the cheesy omelet and eat your eggs scrambled or poached with toast and a glass of orange juice or a fresh orange.  

Nix the high-fiber foods the night before, as that might cause gas, bloating, or other digestive upset. And skip the advice from fellow runners about trying new foods you haven’t eaten before. A balanced meal – lean protein and a hearty side serving of a starchy carb (like a baked potato, brown rice or pasta) along with some vegetables and fruit (more carbohydrates) – is the way to go. Avoid that bottomless bowl of pasta to “fuel;” you’ll wind up with an overly full stomach and likely not sleep well. Performance eating is not a one-meal miracle!

Always stay hydrated  with water, and non-carbonated fluids before the race. 

And remember that there will be water, sports drinks (for essential salts), and snacks along the way to help sustain your energy. Pace your eating and drinking along with your running. You’ll know from your training when you “hit the wall” and need to re-fuel for an energy boost. It’s variable for everyone, so know yourself.  

Carry a pack or two of a sports gel or honey for quick energy if you need it.

Other tips from the runners out there?

(Stay tuned for Friday’s blog on post-race eating!)

For more half marathon training tips, check out my guest appearance on this week's episode of My First Half Marathon!