Race Week Nutrition: Fuelling for Peak Performance

Race week is all about preparation. How you fuel in the days leading up to your event can have a direct impact on endurance, recovery, and performance. Use these practical strategies to optimise your nutrition before race day.

Table of Contents

• Prioritise Carbohydrates & Carb Loading

• Maintain Optimal Hydration

• Reduce Fibre & Fat

• Avoid New Foods & Supplements

• Daily Nutrition Plan
  

Prioritise Carbohydrates & Carb Loading

• In the week leading up to your race, prioritise easily digestible, low-fibre carbohydrate sources such as white rice, white bread, pasta, peeled potatoes, bananas, watermelon, pikelets, plain bakery items and carbohydrate/electrolyte sports drink mixes (1,2).

• Typical carb loading involves consuming 8-12 grams of carbohydrates per kilogram of bodyweight over the 1-3 days leading into the endurance event to increase glycogen stores (3-7).

Maintain Optimal Hydration 

• Drink fluids consistently; aim for pale yellow urine.

• Include electrolyte drinks to maintain sodium and prevent cramps (8).

• Limit alcohol. It can dehydrate and impair recovery.

• Salty food sources → salted pretzels, bagels, bread, hydration drinks.

• Hyperhydration→ 5-10 mL/kg electrolyte fluid 45 min-4 h pre-race, with around 164 mmol/L sodium) (9).

Reduce Fibre & Fat

• High-fibre foods add bulk to your intestines and can lead to unwanted toilet stops on your event day (10).

• High fibre foods include; Wholegrains, nuts and seeds, raw fruits and vegetables, beans and legumes.

• High-fat foods slow down digestion and can leave you feeling heavy, bloated, or sluggish on event day (11).

• Avoid high-fat cuisines like fast food, creamy Italian dishes, rich French foods, fried Middle Eastern meals and cheesy Mexican dishes before an event.

Avoid New Foods & Supplements

• Stick to familiar foods and supplements (12,13).

• Avoid new caffeine sources, additives, or preservatives, they may upset your gut (1,4).

• Don’t follow other athletes’ nutrition trends, what works for you is what matters (13).

Daily Nutrition Plan

For Males (55-83 kg, 8-12 g/kg carbs/day): Around 665g carbs

• Breakfast: Oats + banana + white toast with jam

• Snack: White bagel + honey

• Lunch: White rice + chicken + zucchini + dinner roll
  Snack: Pikelets + Nutella

• Dinner: White rice + salmon + avocado
  
  

For Females: (60-80 kg, 6-8 g/kg carbs/day): Around 480g carbs

• Breakfast: White toast + eggs + banana + orange

• Snack: English muffin + pear

• Lunch: White pasta + chicken + carrots + dinner roll

• Snack: Rice cakes + jam + banana

• Dinner: White rice + lean beef + green beans

Take Home Points

• Prioritise carbs, especially low-fibre, easy-to-digest sources.

• Stay consistently hydrated and consider electrolyte preloading.

• Minimise fibre and fat in the days before the event.

• Stick to familiar foods/supplements to avoid gut issues.

• Use sample meal plans to guide your daily carb intake leading into the race.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References:

1. Reynolds A et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet 2019;393:434-445.

2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.

3. Tarnopolsky MA, Zawada C, Richmond LB, Carter S, Shearer J, Graham T, Phillips SM. Gender differences in carbohydrate loading are related to energy intake. J Appl Physiol (1985). 2001 Jul;91(1):225-30. doi: 10.1152/jappl.2001.91.1.225. PMID: 11408434.

4. Tarnopolsky MA. Gender differences in metabolism; nutrition and supplements. J Sci Med Sport. 2000 Sep;3(3):287-98. doi: 10.1016/s1440-2440(00)80038-9. PMID: 11101268.

5. Wismann J, Willoughby D. Gender differences in carbohydrate metabolism and carbohydrate loading. J Int Soc Sports Nutr. 2006 Jun 5;3(1):28-34. doi: 10.1186/1550-2783-3-1-28. PMID: 18500960; PMCID: PMC2129154.

6. Burke LM, Hawley JA.Carbohydrate and exercise.Curr Opin Clin Nutr Metab Care21999515520

7. Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. doi: 10.1080/15502783.2023.2204066. PMID: 37221858; PMCID: PMC10210857.

8. Biswas M, Davies JS. Hyponatraemia in clinical practice. Postgrad Med J. 2007 Jun;83(980):373-8. doi: 10.1136/pgmj.2006.056515. PMID: 17551067; PMCID: PMC2600061.

9. Maughan RJ, Shirreffs SM. Water replacement before, during and after exercise. In: Maughan RJ, editor. Sport and Exercise Nutrition. 2nd ed. Chichester (UK): Wiley-Blackwell; 2013. p. 284-302.

10. Academy of Nutrition and Dietetics, Dietitians of Canada, American College of Sports Medicine. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528.e33. Available from: https://www.jandonline.org/article/S2212-2672(15)01802-X/fulltext

11. Horowitz, M., Feinle-Bisset, C., & Little, T. J. (2009). The role of dietary fat in gastric emptying and satiety: acute and chronic effects. Proceedings of the Nutrition Society, 68(1), 89-97. DOI:10.1017/S0029665108008859.

12. Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439–455. doi:10.1136/bjsports-2018-099027

13. Álvarez-Herms J, González-Benito A, Corbi F, Odriozola A. What if gastrointestinal complications in endurance athletes were gut injuries in response to a high consumption of ultra-processed foods? Please take care of your bugs if you want to improve endurance performance: a narrative review. Eur J Appl Physiol. 2024;124(3):383–402. doi:10.1007/s00421-023-05331-z.
     

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.