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What to Eat Before a Race: Best Carbs for Performance and Digestion

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One of the biggest questions runners have when increasing is what to eat before a race. Whether it’s before, during or after a run there are a lot of factors to consider and IT’S IMPORTANT! The right fuel can prevent the dreaded lead legs or moments of getting too friendly with the neighbors bushes. Today I bring you Laura the running, science, nutrition runnerd behind This Runner’s Recipes with some great tips!

Let’s be honest: many of us, including myself, love running in part because it allows us to eat a lot, including carbohydrates. Running burns a lot of calories in a short amount of time. When I was in college, I took this as a license to eat lots of carb-heavy foods: frozen yogurt, bagels, whole wheat pasta, pizza, and so on.

I’ve always been a healthy eater, so I was never overdoing it on sweets or refined carbs, but as I’ve researched more about nutrition, I have realized that not all carbs, not even all complex carbohydrates, are created equally in how they affect our bodies and our running.
Best Carbs for Before and During a Race to feel your best and avoid stomach issues
Few things are more unpleasant than GI distress during a race or even a normal training run. Chances are that repeated episodes of side cramps, the runner’s trots, and the like are an indicator that something is amiss with your gut or your diet. {find more tips on avoiding the dreaded runner’s trots!}

What you eat the day before and the day of a run directly impacts how your stomach will behave during your workout. Even more so, your nutrition and fueling during the entire length of a training cycle will affect your GI system on race day.

Eating the best types of carbs for you will definitely help you achieve your race day goals and, most importantly, enjoy your race!

What to Eat the Night Before a Race

We often talk about race morning, but what to eat the night before a long run like a half marathon is hugely important. It’s going to play a major role in how your stomach acts the next day. While I am no nutritional expert, I highly recommend avoiding heavy pasta or bread dish before a race.

Why skip the traditional pasta dinner?

  • Refined flours have a high glycemic index, which will result in a spike and then crash in your blood glucose levels.
  • Whole wheat flours are high in fiber, which you should incorporate into your normal healthy eating, but may not want before a race.
  • Even if you do not have celiac disease or gluten intolerance, you may have a minor gluten sensitivity that leads to inflammation, especially when you may be already experiencing more inflammation than usual from high training volume and intensity.

Inflammation negatively affects many aspects of your health and can cause bloating, constipation, nausea, indigestion, and other distresses to your stomach.

The stress of training and the anxiety surrounding the race can make your stomach extra sensitive, so a large serving (or, realistically, multiple servings) of gluten in your pre-race meal may harm more than help your running.

Tired of bonking or runner's trots? You gotta see these tips from @thisrunrecipes and @runtothefinish #runchat Click To Tweet

Instead, select less processed sources of carbohydrates from whole foods, which will have low glycemic index and therefore provide a regulated and steady stream of glucose into your bloodstream as you digest them. Steady blood sugar will decrease your likelihood of waking up famished before your race or bonking during your marathon.

  • Consider a sweet potato and salmon, maybe even a small salad
  • Spaghetti squash with chicken or lentils
  • A turkey sandwich

Notice all of these are simple, easy to digest, which means you don’t have to worry about waking up with a heavy stomach the morning of your race.

Read more about the myths of carboloading to feel better about your choices!

Which leads us too…

What to eat before a race?

Let’s talk more about the best carbs for race morning, along with additional tips on what to eat the day before a marathon.What to eat before a race for high energy and no stomach issues - specific food ideasBananas
Bananas are one of the best foods for runners, and for a good reason. These easy-to-digest and completely unprocessed fruits will fuel you with 31 grams of carbohydrates in the form of natural sugars.

Additionally, bananas contain potassium and magnesium, which are two of the electrolytes your body requires for running. A banana is my favorite pre-run snack, since one has enough carbs and calories to fuel my run but will not weigh down or upset my stomach.

Brown Rice
1 cup of brown rice will energize you with 45 grams of carbs! Rice has a very low glycemic index, which means that it will provide you with lasting energy. It’s also very gentle on the stomach; think of the BRAT (banana, rice, applesauce, toast) guideline for eating when you have an upset stomach.

If you’re worried about fiber before a race, stick with white rice. You can have rice for dinner or even breakfast before a race.

Rolled/Old-Fashioned Oats
Skip the sugary cereal and opt for heart-healthy oats instead. ½ cup of oats (or 1 cup cooked oatmeal) contains 27 grams of low glycemic carbohydrates.

Enjoy a bowl of oatmeal before your race, although make sure you allow a couple hours for digestion since oats are higher in fiber and slowly convert to simple sugars once digested. Or, enjoy a bowl of savory oats with some eggs the night before the race for a satisfying meal!

Potatoes
Potatoes have undeservedly earned a bad reputation over the past few years, thanks to the popularity of low-carb diets such as Atkins and Paleo. However, the potatoes themselves are not unhealthy, but rather the ingredients and fats added in the preparation of many potato dishes.

The humble potato, however, is a naturally gluten-free source of carbohydrates. One medium russet potato contains 38 grams of carbs along with plenty of potassium, magnesium, and vitamin B-6. Additionally, potatoes are gentle on the stomach, which is ideal for runners who get race-day nerves and want to avoid GI distress.

what trail runners eatIf you do not like white potatoes, choose the delicious and healthy sweet potato. Enjoy a plain baked potato (add a bit of Greek yogurt instead of butter or sour cream) as part of your pre-race dinner. You can even eat a potato as your pre-race breakfast, as it is easily digestible, or cut up a baked potato into small chunks and carry them in a baggie as mid-race fuel.

Grains
Various whole grains, including quinoa, farro, amaranth, teff, polenta/cornmeal, and millet. These grains compose up to 70% of the diets of the super-fast Kenyan runners.

Now this has largely been focused on what to eat before a race, but here are some great runner snacks or ideas for what to eat before a run.

Carbo-Loading Tips

In the days of carbo-loading before a marathon, try to vary your carbohydrate sources as much as possible. Avoid simply eating toast for breakfast, a sandwich for lunch, and pasta for dinner, as this will not only leave your stomach feeling heavy and your digestive system backed up, but it will deprive your body of the essential nutrients needed for running a strong race.

Carbo-loading doesn’t mean gorging. Here’s what it could look like:

  • oatmeal with fruit for breakfast
  • rice with veggies at lunch
  • baked russet or sweet potato with your choice of protein and a small side salad at dinner

Not only will this provide your body with a steady stream of carbs to top off your glycogen stores, but you will also have enough potassium, iron, magnesium, vitamin B-6, and other essential vitamins to fuel you through the race.

If you eat a healthy diet throughout training (which you should!), then you don’t want to stress your body right before a race by drastically changing your diet and depriving yourself of the usual nutrients.

Amanda’s Note: Checkout the 7 major mistakes of carbo-loading!

Experiment During Your Long Runs

The best carbohydrate sources are ultimately those that work best for your body, but discovering which ones work best requires some trial and error.

Treat your long runs like trial races when it comes to every aspect of fueling. Use your training journal to record what you ate before each long run and how it affected you, so that you can easily assess near the end of your training cycle what worked and what did not. {Amanda’s note: After your well earned post run selfie make it a habit to log this info!}
How tracking your food can help improve your race day performanceNight before long runs
Eat what you anticipate you will eat the night before the race, consider this your practice pre marathon meal. This allows you to evaluate how the meal sat on your stomach and impacted your energy levels well before you toe the starting line.

Expand beyond the typical bowl of pasta to find what truly works best for you; you may feel good after pasta, but run even better after eating brown rice or a baked potato.

Pre-run Breakfast
Even if it means waking up extra early {allowing your food to digest more} and then going back to bed for a bit, eat before your long runs what you plan to eat before the race.

{Amanda’s note: Remember on race day you are going to be pushing harder than many of your long runs, so digestion will be further reduced. You need plenty of time pre-race for your body to do the work.}

During the run
On the run itself, take your gels at the exact intervals as you will on race day. Note how these affect your stomach, and experiment with different whole foods, gels, and timing until you find your perfect fuel.

If gels or chomps have upset your stomach in the past, use your training runs to experiment with different brands or even whole foods. A lightly salted plain baked potato, dates, raisins, crystallized ginger (great for soothing stomachs also), and bananas are easy to eat and digest while running and provide your body with a plenty of carbohydrates.
Checkout these additional whole food fuel options >>

Have you found your perfect pre-race fuel yet?

Any fuel experiments that went horribly wrong?

Laura is a distance runner, recipe developer, running science and nutrition nerd, and writer in the Seattle area with a passion for homemade and healthy food. When she’s not training for the Portland Marathon or testing out a new recipe for her upcoming eCookbook, she loves to hike in the mountains with husband Ryan and puggle Charlie.

Get connected with Laura: Instagram | Pinterest |Facebook |Twitter

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

Get more running tips: Pinterest

 

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Posted by amanda Categories: Recipe, running coach, sports nutrition

Reader Interactions

Comments

  1. SuzLyfe says

    July 10, 2015 at 6:28 am

    Yay Laura! Congrats on the huge guest post! And great info and content as always! Over the years, I have definitely played around with what I eat before races and big runs, but it always is a riff on the same simple/complex carb, a bit of fat and protein, and a bit of sugar. Clif Z bars are great for that!
    My recent post Join me at Bright Pink Fit Fest for Breast and Ovarian Health!

    • thisrunnersrecipes says

      July 10, 2015 at 12:58 pm

      Thank you, Susie! I've never tried Clif Z Bars, but they always look so good when I see them and would make for such a great before bed snack!
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  2. pippalouisecalvin says

    July 10, 2015 at 6:38 am

    i'm currently experimenting with my race day nutrition, my current favourite is porridge (+water, not milk) with a banana mushed in. And coffee. Always coffee!

    • thisrunnersrecipes says

      July 10, 2015 at 12:59 pm

      Yes, always coffee!
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  3. Michelle says

    July 10, 2015 at 6:38 am

    Great post! I even have found that what worked for me years ago does not work anymore! I think nutrition is a constant concern for all athletes.
    My recent post Kodiak Cakes Berry Breakfast Muffins

    • thisrunnersrecipes says

      July 10, 2015 at 1:00 pm

      Thank you, Michelle! I agree, it is a constant concern as our bodies change so much as we age, live in different places, and train differently.
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  4. runningoutofwine says

    July 10, 2015 at 8:29 am

    Great tips Laura! I am still figuring out what works for me. I definitely enjoy eating potatoes the night before a long run or race. In the morning I always eat a banana but I need more than that before longer distances. I should probably try oats, since so many runners swear by them as their morning fuel!

    • thisrunnersrecipes says

      July 10, 2015 at 1:01 pm

      Thank you, Lisa! I alway eat a banana before a run, but there are times where I need more. Let me know what you think of oats – I'm curious about trying them (without milk) as well before longer runs.
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  5. reh556s says

    July 10, 2015 at 8:39 am

    Great tips (as usual)!! Thanks for sharing… now to get a game plan for my food before my next race ;)

    • thisrunnersrecipes says

      July 10, 2015 at 1:01 pm

      Thank you, Rachel! Good luck on your food game plan – and your next race! :)
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  6. ChasingOliviaCrew says

    July 10, 2015 at 9:04 am

    would you recommend a slice of whole grain bread with either peanut butter, or even better, nutella?

    • RunToTheFinish says

      July 10, 2015 at 9:17 am

      Some of this is personal preference…but no. Race morning you don't want the finer, better off with something like sourdough that actually helps aid digestion and PB or Nutella is great!

    • thisrunnersrecipes says

      July 10, 2015 at 1:03 pm

      I second Amanda on that. Too much fiber in the few hours before a race can lead to GI distress. Her suggestion of sourdough is great – the fermentation process makes it gentler on stomachs.
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  7. vitatrain4life says

    July 10, 2015 at 9:58 am

    This is great, practical advice b/c this is a very important topic!! I've noticed that my pre-race foods have changed over the years as well as taking into account what KIND of race I'm doing. I can eat almost anything before a triathlon but have to plan up to three days out for a marathon!
    My recent post TRI TRI Again – Pat Griskus Sprint Triathlon Race Recap

    • thisrunnersrecipes says

      July 10, 2015 at 1:05 pm

      Thank you, Allie! That's so interesting how it varies on what type of race. Can't wait to read your triathlon recap!
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  8. alex d says

    July 10, 2015 at 10:50 am

    Thankyou for sharing! I’m training for a half marathon later this year and this was such helpful information! Have a great weekend!

    • thisrunnersrecipes says

      July 10, 2015 at 1:05 pm

      Thank you, Alex, I'm glad you found it helpful! Have a great weekend!
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  9. Kathy McElhaney says

    July 10, 2015 at 11:47 am

    I can't have meat the night before a long run or race – it never digests until halfway through my run… Pizza actually works really well for me. I also can't have any sports drink that contains Xylitol or Sorbitol (Nuun, Heed, etc.) – major GI distress for me.

    • thisrunnersrecipes says

      July 10, 2015 at 1:04 pm

      Me too, Kathy – animal fats can give me an upset stomach sometimes and I never want to risk that before a race. I'm glad you've found what works for you!
      My recent post Vegetarian Sweet Potato Brown Rice Bowl {Gluten Free}

  10. Leis says

    July 10, 2015 at 12:57 pm

    As I have just recently begun running half marathons, fueling is an area of confusion for me. These suggestions are so helpful and I cannot wait to start trying them out before my longs runs!

    • RunToTheFinish says

      July 11, 2015 at 7:23 am

      whooop you are learning so much with every run!!

    • thisrunnersrecipes says

      July 13, 2015 at 11:28 pm

      Glad you found these helpful! Good luck with your training and happy running on your half marathons!
      My recent post Marathon Monday: Marathon Workout Round Up + Portland Marathon Training Week 6

  11. Nicole Tow says

    July 11, 2015 at 7:06 pm

    Super helpful post! I wish I would have had it before my marathon in December LOL.
    My recent post Fitbloggin’15 Recap

    • thisrunnersrecipes says

      July 13, 2015 at 11:30 pm

      Glad you found the post helpful! There's definitely a learning curve with marathons, I'm still learning as well!
      My recent post Marathon Monday: Marathon Workout Round Up + Portland Marathon Training Week 6

  12. Tedi @ RWI says

    July 12, 2015 at 12:52 pm

    Thank you for posting this! I totally ran into that when I had a slice of bread with peanut butter and banana before my long run yesterday. I got hungry and my stomach actually started growling at me. So I am going to stick with my oatmeal for breakfast. I will try adding a few more potatoes to my diet again.
    My recent post Things that are Friday Five: Health Trends I'm Not That Into

    • thisrunnersrecipes says

      July 13, 2015 at 11:30 pm

      Growling stomaches are no fun during long runs! I'm glad you're finding what words for you and doesn't!
      My recent post Marathon Monday: Marathon Workout Round Up + Portland Marathon Training Week 6

  13. kelstoz says

    November 2, 2017 at 6:51 am

    Nothing makes me go to the bathroom like a banana. I actually usually eat really healthy but a couple days before a race it’s all refined stuff, super low fiber. White Rice, white pasta, fruit snacks, and energy gels, maybe a bit of chicken. That’s it. I know it’s not healthy, but you don’t want to be going to the bathroom 3-4 times during a race or cramping, been there done that. I avoid dairy, fruits, salads, greasy food, By race, I mean marathon. If it’s half marathon or shorter I don’t eat anything at all.

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
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🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
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I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
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So let’s hear your word for fitness in 2020??
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Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
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Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
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At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
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Yes.
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No, if I’m happy our time together is better.
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TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
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🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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