Race week eating: how to reach the start line fuelled and free of surprises

The rule

Nothing new: stick to what you know

Final days

More carbohydrates only for longer races

The day before

Go easy on fibre, fat and heavy dishes

Travelling

Pick a simple dinner and book ahead

Alcohol

Best saved for after the finish line

Your case

Ask a doctor or a registered dietitian

In the week before a race your training drops and the urge to do something special with food goes up. It should be the other way round: your body performs best on what it already knows. The meals, timings and portions that have worked during your build-up are your best plan.

Trying a diet you read about online, a product you have never used or a sudden change of meal times now tends to cause more trouble than it solves, especially for your stomach. If you want to change how you eat, do it after the race, calmly and, if you need it, with professional help.

Carbohydrates are your main fuel when you run hard or for a long time. For longer races it makes sense for them to take up a little more room on your plate in the last two or three days: more of the rice, pasta, bread, potatoes or cereals you are used to, and slightly less of everything else.

This does not mean eating twice as much or stuffing yourself at dinner the night before. It means spreading the increase over several meals while your training is already tapering. The right amounts vary from person to person; if you want to fine-tune them, that is a conversation to have with a registered dietitian.

The longer the race, the more what you eat in the days before matters. For a 10K or another short race, a normal, balanced week is usually enough; there is no need for a special carbohydrate plan.

In a half marathon, a marathon, a long trail race or a Spartan Beast, the final days count for more, because you will be on the move for a long time. A DEKA or a Spartan Sprint sits in between: the effort is intense but shorter, so arriving well fed and rested is enough, with no big changes.

• Short races (5K, 10K, DEKA MILE, Sprint): a normal week and a light evening meal before.
• Middle distances (half marathon, DEKA FIT, Super): a few more carbohydrates over the last day or two.
• Long races (marathon, long trail, Beast, Ultra): the final days matter more, so plan them.

The day before, you want your stomach to have an easy time. Many runners cut back that day on fibre (pulses, large amounts of raw vegetables, wholegrains), rich fatty food, fried dishes, sauces and spice, which take longer to digest and can cause discomfort in the morning.

The ideal dinner is simple, familiar and not too late, so you sleep well. And if you normally handle fibre without any trouble, there is no need to cut it out: what matters is not surprising your body just before the start.

When the race is in another city, the night before usually means a restaurant, and that is where it is easy to lose control: big menus, late hours and dishes you do not know. Book ahead, look for somewhere with simple options and do not be shy about asking for a dish without the sauce or with a different side.

For the journey, pack a snack you know and your usual breakfast, or something close to it, in case the hotel does not have it or opens later than your start. And drink normally on the way: long trips tend to make you drink less than usual.

Alcohol disrupts your sleep and does nothing for recovery, which is exactly what you need to protect in the final days. The simplest approach is to save it for the celebration after the finish, especially the night before.

If you do have a drink during the week, keep it moderate and well away from the night before. And if the pre-race dinner is a social occasion, an alcohol-free drink lets you enjoy it without paying for it the next morning.

Pulse is not a medical or nutrition service. This article gathers general guidance that is common in endurance sport, written with healthy adults in mind, and it does not replace an assessment by a professional.

If you have food allergies or intolerances, diabetes or another condition, take medication, are pregnant, have a history of eating disorders or simply have doubts, speak to your doctor or a registered dietitian before you change how you eat. They can adapt these ideas to your situation.

• Do I need to carb-load for a 10K?

  Usually not. For a short race, eating normally and in a balanced way during the week and having a light, familiar dinner the night before is enough. Upping your carbohydrates in the final days makes more sense for long races, such as a marathon or a Spartan Beast.

• What should I eat the night before the race?

  Something simple that you have eaten before training sessions or races and that agrees with you: a familiar carbohydrate base, little fat, nothing fried or spicy and not too much fibre. Ideally not too late, so you sleep well.

• Can I have a beer or a glass of wine the night before?

  It is best to avoid alcohol the night before, because it hurts your sleep and recovery. Save it to celebrate after you cross the finish line.

• What if I am eating out all week because I am travelling?

  Choose simple dishes that resemble what you eat at home, ask for changes when needed and book your dinner for the night before well in advance. Bringing your usual breakfast, or something similar, means you do not depend on the hotel’s hours.

• Can Pulse give me a personalised eating plan?

  No. Pulse is not a medical or nutrition service and this article is general information only. For a plan tailored to you, and always if you have allergies, intolerances, a medical condition or take medication, consult your doctor or a registered dietitian.