Running well isn’t just about training hard — it’s also about fueling smart. The food you eat before, during, and after your race can make a huge difference in how you feel, perform, and recover.
Here’s a simple guide to get your nutrition right without overthinking it:
Before the Race
Goal: Start with steady energy and an easy stomach.
- Eat a light, carb-focused meal 2–3 hours before the race (like oatmeal with banana or toast with peanut butter).
- Avoid heavy, greasy, or spicy foods that could cause discomfort.
- Hydrate well — sip water or a mild electrolyte drink, but don’t overdo it right before the start.
Tip: Test your pre-race meal during training so you know it works for you.
During the Race
Goal: Maintain energy, avoid crashes.
- For races under 90 minutes, water is usually enough.
- For longer runs (10K and above), use small sips of electrolyte drinks or energy gels every 30–45 minutes.
- Stick to what you’ve practiced — race day is not the time to try new products.
Tip: Your pacer can help remind you when to hydrate or fuel, especially when your mind is focused on running.
After the Race
Goal: Recover, refuel, and rehydrate.
- Within 30 minutes post-run, eat a snack with both carbs and protein (like a banana with protein shake, or curd and fruit).
- Drink water or an electrolyte drink to replace lost fluids.
- Eat a balanced meal within 2 hours to support muscle recovery and energy restoration.
Tip: Stretching and light movement help your body recover alongside nutrition.
Fueling isn’t about fancy supplements — it’s about listening to your body and giving it the right energy at the right time. At My Race Buddy, we guide you with simple, sustainable tips to help you stay steady, feel strong, and finish proud.
