How to prepare for race day: Chris Eldridge’s 9 nutrition tips for runners

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Here are Chris Eldridge's 9 nutrition tips for race day: 

1. Hydrate, but don't overdo it

Start hydrating well in advance of the race. Drink plenty of water throughout the day before the race but avoid excessive drinking right before to prevent feeling overly full and having frequent restroom breaks. 

2. What Foods Should You Eat Before the Race?

Key factors causing fatigue during competition are fuel (carbohydrate) depletion and dehydration. So, ensuring adequate muscle fuel (glycogen) storage and hydration are necessary for maintaining race intensity.  

The pre-event meal is crucial for topping up glycogen stores and optimising hydration. For an early morning race, eat a light, low-fibre carbohydrate-rich snack 1-2 hours before. Suitable snacks include: 

• Flavoured milk with a muesli bar 

• Peanut butter on toast 

• Crumpets with banana and honey 

• Creamed rice 

For later races, you can have a larger meal 3-4 hours before the start, followed by a small snack or carbohydrate-containing fluid closer (1-2 hours) to the race. Examples include: 

• Porridge with milk and fruit 

• Rice or pasta dish 

• Sandwich or roll with lean salad filling 

• Banana smoothie 

Test these meals during training to avoid surprises on race day. 

3. What Foods Should You Eat After the Race?

After a long run, refuel with a mix of carbohydrates and protein to aid muscle recovery. Prioritise: 

• Fluids: Water is essential, but drinks with electrolytes like chocolate milk, sports drinks, or coconut water can help replace lost minerals. 

• Within 30-60 minutes: Quickly replenish with easily digestible carbs and some protein, such as chocolate milk, a banana with peanut butter, or a recovery drink. 

• Later in the day: Once your appetite returns, focus on a balanced meal with complex carbs, lean protein, and healthy fats. Include 20-25g of high-quality protein for muscle repair and healthy fats to reduce inflammation. Options include grilled chicken with brown rice and veggies, yoghurt with muesli, nuts, and fresh fruit, or a salmon salad with whole-wheat bread.  

4. What Foods or Fluids Should You Avoid on Race Day?

Avoid anything that might upset your stomach, as it can hinder your performance. Post-race, while it might be tempting to celebrate with a few drinks, this can slow recovery and leave you feeling worse the next day. 

5. Is It True That It’s Good to Eat Pasta Before a Marathon?

Yes, pasta is a good pre-run meal because it is easy to digest and provides complex carbs for sustained energy. Eat pasta no less than 2-3 hours before the race (or the night before) and avoid large portions that might upset your stomach. Other great options include rice, oats, cereal, and bread. 

6. Caffeine Consideration

If you're accustomed to caffeine, a small amount before the race can enhance performance. However, avoid overconsumption to prevent jitters or unwanted bowel movements during the race. 

7. Stay Relaxed

Manage pre-race nerves with relaxation techniques like deep breathing or meditation, as stress can affect digestion and performance. 

8. Know Your Body

Stick to familiar foods and routines on race day to avoid unexpected digestive issues. Avoid trying new foods or supplements on race day. 

9. Timing Is Key

Plan meals and snacks to allow enough time for digestion before the race starts. Digestion times vary, so experiment during training to find what works best for you.  

This information is general nutrition advice. For personalised guidance, especially if you have pre-existing health conditions, consult an Accredited Sports Dietitian. 

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