Pre-Race Nutrition: What to Eat in the Week Leading Up to Race Day

A well-crafted pre-race nutrition plan is your secret weapon for optimal performance on race day. What you eat in the week leading up to a triathlon can significantly influence your energy levels, stamina, and recovery. From carbohydrates to hydration strategies, here’s how to fine-tune your nutrition to ensure you're ready to tackle the course.

The Science Behind Pre-Race Nutrition

Your body relies on glycogen, a stored form of carbohydrate, as its primary energy source during exercise. Glycogen is stored in your muscles and liver, but these reserves are finite and can deplete quickly during a race, especially in endurance events. Proper pre-race nutrition maximizes glycogen stores, ensures hydration, and prepares your digestive system for optimal function.

The Week Before the Race: A Day-by-Day Breakdown

7–5 Days Before the Race: Build Your Base

The focus during this phase is on maintaining a balanced diet that supports glycogen replenishment and overall energy:

  • Carbohydrates: Begin increasing carbohydrate intake slightly, making it about 55–65% of your daily calories. Include complex carbs like quinoa, brown rice, oats, and sweet potatoes.

  • Proteins and Fats: Keep protein intake consistent (15–20% of daily calories) to support muscle repair. Healthy fats (20–25%) from sources like avocados, nuts, and olive oil provide sustained energy.

  • Hydration: Drink water consistently throughout the day, aiming for about 3 liters daily, depending on your body size and sweat rate. Include electrolytes to enhance hydration, especially in hot conditions.

Pro Tip: Avoid heavy, greasy meals and foods with excessive spices, as they may cause gastrointestinal discomfort.

4–3 Days Before the Race: Carbohydrate Loading

Carbohydrate loading isn’t just about eating pasta non-stop. It’s a strategic increase in carbs to maximize glycogen stores without overloading your digestive system.

  • Carb Intake: Aim for 7–10 grams of carbohydrates per kilogram of body weight. For a 70kg athlete, that’s about 490–700 grams of carbs daily.

    • Good Choices: White rice, plain bagels, pasta, bananas, and pretzels.

    • Avoid: High-fiber carbs like beans, lentils, and whole grains, which may cause bloating.

  • Meal Timing: Space out meals to avoid overloading your stomach. For example:

    • Breakfast: Pancakes with syrup and a side of fruit.

    • Snack: A handful of pretzels.

    • Lunch: White rice with grilled chicken and a small serving of vegetables.

    • Dinner: Pasta with a simple marinara sauce.

Hydration: Continue drinking water, and incorporate electrolyte beverages to maintain sodium and potassium levels.

Caffeine Consideration: If you’re a regular coffee drinker, avoid cutting out caffeine suddenly. Abrupt withdrawal can lead to headaches or fatigue, which you don’t want leading up to race day.

2 Days Before the Race: Fine-Tune and Simplify

Your glycogen stores are nearly full, so now it’s about maintaining them without adding unnecessary digestive stress.

  • Meals: Keep meals simple and familiar. Stick to the same types of carbs, moderate protein, and minimal fat.

  • Salt: Slightly increase your salt intake to help retain fluids. This is particularly important if you’ll be racing in hot or humid conditions.

  • Hydration: Continue sipping water consistently but avoid overhydration, which can dilute electrolytes.

1 Day Before the Race: The Final Countdown

The day before the race is all about minimizing digestive load and ensuring your body feels light and ready.

  • Breakfast and Lunch: Eat your largest meals early in the day. For example:

    • Breakfast: A white bagel with almond butter and honey.

    • Lunch: White rice with grilled chicken and steamed carrots.

  • Dinner: Keep it small, low in fiber, and high in easily digestible carbs. Avoid heavy sauces or fried foods. A plain baked potato with a small piece of lean protein is a safe choice.

  • Snacks: Stick to small, carb-rich options like crackers, applesauce, or sports drinks.

  • Hydration: Focus on sipping water throughout the day, avoiding large amounts before bed to prevent frequent nighttime bathroom trips.

What to Avoid During Race Week

1. High-Fiber Foods

Fiber is your friend during regular training, but not before a race. It can cause bloating, gas, or gastrointestinal distress. Avoid foods like beans, broccoli, whole grains, and excessive vegetables.

2. High-Fat or Greasy Meals

Fats take longer to digest and can leave you feeling sluggish. Skip fried foods, creamy sauces, and heavy desserts.

3. Unfamiliar Foods

Now isn’t the time to experiment with new cuisines or supplements. Stick to foods you’ve tested during training.

4. Alcohol

Alcohol is dehydrating and can disrupt sleep quality. Skip that pre-race celebratory beer until after you cross the finish line.

Key Nutrients for Optimal Performance

1. Carbohydrates

Carbs are your primary focus, but not all carbs are created equal. Simple carbs like white bread and rice are best for quick glycogen loading without taxing your digestion.

2. Sodium

Sodium helps maintain fluid balance and supports muscle contraction. Incorporate salty snacks like pretzels or use an electrolyte supplement.

3. Potassium

Potassium prevents muscle cramps and supports hydration. Bananas, potatoes, and coconut water are excellent sources.

4. Magnesium

Magnesium supports energy production and prevents cramping. Include spinach, almonds, or a magnesium supplement during training—not in the final days, as they may affect digestion.

Practical Tips for Success

  1. Plan Your Meals in Advance: Map out your meals and snacks for the week to reduce stress and avoid last-minute choices.

  2. Test Your Nutrition in Training: Practice eating similar meals before long training sessions to ensure your digestive system can handle them.

  3. Adjust for Weather: In hot conditions, prioritize hydration and electrolytes. In cooler weather, focus on maintaining carbohydrate intake.

The Role of Mindset

Pre-race nutrition isn’t just about what you eat—it’s about feeling confident and prepared. Trust the process and resist the urge to overeat or make last-minute changes. Remember, race day is the culmination of weeks (or months) of preparation, and your nutrition plan is the final piece of the puzzle.

Final Thoughts

Fueling effectively in the week leading up to race day is a game-changer. By focusing on strategic carbohydrate loading, consistent hydration, and minimizing digestive stress, you’ll set yourself up for success. Stick to simple, familiar foods, and avoid common pitfalls like overeating, high-fiber meals, or dehydration.

Remember, what works for one athlete may not work for another. Use your training to experiment and refine your plan, so when race week arrives, you’ll feel confident, energized, and ready to perform your best.

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Fueling for the Long Haul: Nutrition Strategies for Triathletes