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The fueling guide bundle serves as your one-stop-shop for strategies to fueling before, during and after your workouts.
As an endurance athlete, knowing what to eat the night before a race is key to optimizing your performance. The right pre-race dinner can help fuel your glycogen stores, stabilize your energy levels, and ensure you feel strong, not sluggish, at the starting line.
But what exactly should your pre-race dinner include? In this guide, we’ll explore exactly what to eat the night before a race, popular meal options, and the golden rules for pre-race nutrition. Whether you’re preparing for a 5K, half marathon, or night before a marathon, these tips will help you fuel properly and feel confident on race day.
The night before a big race isn’t just about choosing the tastiest meal—it’s about fueling your body with the nutrients it needs to perform. A well-balanced pre-race dinner is designed to:
By focusing on carbs, lean protein, and low-fiber options, you’ll set yourself up for success on race day.
For more ideas on maximizing your glycogen stores heading into race day, be sure to review our carb-loading guide.
When planning what to eat the night before a race, stick to foods that are simple, easy to digest, and familiar to your body. Here are the key components of a pre-race dinner:
Carbs should make up most of your race meal since they’re critical for glycogen storage. Aim for low-fiber carbohydrates like:
These options are easy on the stomach and provide the quick-digesting carbs your body needs.
While carbs are the focus, adding a moderate amount of lean protein helps support muscle repair and recovery. Examples include:
Stick to portions that don’t feel too heavy, as large amounts of protein can slow digestion.
While fats aren’t the star of the show, a small amount of healthy fats can round out your meal. Stick to:
Avoid fatty meats or fried foods, as they can cause GI issues and leave you feeling sluggish.
Hydration starts long before race morning. Include water, fruit juice, or an electrolyte drink with your meal to stay hydrated and boost carbohydrate intake.
Need inspiration? Here are some tried-and-true meal ideas for the night before a race:
For shorter races, focus on balanced meals without overloading on carbs.
Please note that nutrition targets are highly individualized for each athlete and appropriate portions can vary. This is simply a framework of what to include.
For longer races, you’ll want to focus on carb loading while keeping your meal simple and light.
Even if you’re tempted to try something new or indulge, the night before race day isn’t the time for experimentation. Here’s what to avoid:
While fiber is great for regular digestion, eating too much the night before a race can cause bloating, gas, or cramping. Limit:
Foods high in fat are harder to digest and can leave you feeling heavy. Avoid fried foods like French fries, fried chicken, and greasy burgers.
If it’s not part of your usual diet, skip it. Spicy foods or new ingredients can irritate your stomach and increase the risk of GI distress.
Portion sizes matter. Eating too much, even of the right foods, can leave you uncomfortably full and disrupt your sleep.
If you’re traveling for a destination marathon or race, planning ahead is key.
Bring easy-to-pack carb-rich options like:
If you’re dining out, review menus in advance and stick to familiar foods. Grilled chicken, rice, and pasta are safe options at most restaurants.
If possible, book accommodations with a kitchenette so you can prepare your own pre-race dinner. This eliminates the guesswork of eating out.
Here are some extra tips to keep in mind when planning what to eat the night before a race:
The night before race day is not the time to experiment with new or exotic foods. Stick with what you know works for your body. The goal is to fuel up without risking digestive distress or discomfort.
Whether you’re gearing up for a 5K or preparing for the night before a marathon, focusing on carbs, lean protein, and low-fiber options will help you perform your best.
Knowing what to eat the night before a race can make a significant difference in how you feel and perform on race day. By focusing on easy-to-digest carbs, moderate protein, and hydrating beverages, you can fuel your body for success.
Whether it’s a simple pasta dish, pancakes with syrup, or grilled salmon with rice, choosing the right pre-race dinner will leave you energized and confident.
Want personalized support for your race nutrition? Reach out and let’s create a plan that works for you. Apply today to get started!
Alex
I provide nutrition coaching for endurance athletes to improve performance and body composition through a simple and flexible eating style.
Hi, I'm
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Protein-Packed 10-Day Sample Meal Plan
Athlete Eating Guide
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