Dial In Your Nutrition for Race-Day Success

By Robin White

Every athlete is different, and fuel needs vary based upon your body size, training load, food preferences, and even sex (men and women should not fuel the same way). When it comes to food and fueling, remember these three important takeaways:

• Nutrition is very individual: Experiment, then do what works for YOU!
• Stay connected with your body and adjust your fuel accordingly
• Consistently practice fueling during training before race day

How to optimize your personal fueling strategy

Follow these guidelines from your everyday nutrition, your pre- and post-workout fueling, and your race-day fueling to build a strategy that works for you. Practicing these habits in the early season can help you identify problem areas before the big day.

Daily nutrition

In your day-to-day meals, aim for a nutrient-rich diet, avoiding manufactured, processed and refined foods. Prioritize protein for muscle recovery and maintaining muscle mass and do not restrict carbohydrates. For training and racing, experiment with liquids vs. solid foods. Carbs, calories, and electrolytes can come from drinks, powder mixes, gels, tablets, bars, or real food. A general rule we like to follow is to try to separate hydration from fuel by keeping electrolytes for hydration and food for carbs/fuel. Hydration/electrolytes are truly an individual preference–do what works for your digestive system and read ingredient labels. 

Pro tip: There’s a difference between sodium citrate and sodium chloride. Sodium citrate is easier on the gut; if you’re noticing gut issues, you might want to switch up your electrolyte.

Pre-workout

Ideally you want to eat between 1 to 2 hours prior to workout. Don’t be afraid to allow MORE time if your system takes longer to digest, however. Two of our favorites are whole grain bagel or bread with nut butter, banana, and a little honey, or oatmeal with nut butter and banana. Whatever you choose, practice during your training phase so your breakfast goes down easy come race morning.

Pro tip: Practice with something that is easy to get at your race destination or that you can pack in your suitcase.

During workout

Are you one to rely on the on-course fuel or do you BYOF (Bring Your Own Fuel)? No matter what, it’s your responsibility to find out what’s being served on the race course; even if you’re bringing your own, on-course food will be your “Plan B” in case of dropped or lost fuel. 

Regardless of your choice, train consistently over a period of time with what you plan to use to make sure it works with your digestive system. This goes for electrolyte and food/gels both. Allow yourself time to tweak and experiment with different fueling sources. 

General fueling strategies for different distances:

• A race at high intensity for 1 to 2 hours: aim for 0-30g of carbs per hour
• A race of 2 to 4 hours: aim for 30-60g per hour
• A race of 5 hours plus: aim for 50-100g per hour

Pro tip: Think “nibble nibble, sip sip.” Think of fueling as a steady drip of calories, carbs, and electrolytes every 20 to 30 minutes, just like gas in a car.

Post-workout

Refueling your body is very critical in keeping it a well oiled machine. Eat within 30 minutes of a big workout OR after race day. Include 30-35g of protein in that post race meal and 40-60g of carbs depending if it’s a race or big workout.  

Pro tip: You might not have an appetite right away, but it’s still important to take advantage of the recovery window. Start with something light and easy to digest like a protein shake and a banana or Greek yogurt with honey and granola, then follow it up with a balanced meal within 1 to 2 hours.

Race week

Stick to foods that you normally eat. Stay away from adding in new foods or rich foods, and dial back on the fiber while increasing carbohydrates like whole grains, roasted potatoes, white rice, and sweet potatoes. Stay hydrated throughout the week so that you avoid going into race day dehydrated, especially if there’s travel involved.

Pro tip: Pack your go-to foods so you aren’t scrambling to find something healthy the days before a race. Our favorites include: Oatmeal packets, sandwiches, peanut butter pretzels, bananas, or homemade energy balls. You don’t want to go into a race depleted and this is NOT the time to cut back on calories.) 

Race day

On race day, consume your breakfast two hours or more before go time so your body can digest and absorb. Then, top off your carbohydrates 10 to 15 minutes before the start (our favorite is a Honey Stinger Waffle). Most importantly, stick to the fueling plan you’ve practiced in training.

Pro tip: Pack just a little extra in case something falls out of your wetsuit on the course, or deploy Plan B and use what is at the aid stations–you looked it up prior and tried it before race day, right?!)

Robin has been active in the triathlon and multisport world for over 30 years and has competed in hundreds of races all over the world. As an Integrative Health & Wellness Coach, she empowers people to thrive physically, mentally, and emotionally. She’s also a swimrun coach, creating individual training, fueling, and recovery plans for her athletes. Robin splits her time between Bozeman, Montana and Phoenix, Arizona.