Pre-Race Fueling Strategies for Endurance Events

As an endurance athlete, you put in a lot of time and effort into training so that you can be primed and ready physically and mentally for race day–but have you primed your body with the proper fuel to sustain the distance?. One of the most common mistakes I see as a sports dietitian for endurance athletes is overlooking pre-race nutrition planning the days before and morning of race day. Let’s discuss pre-race fueling strategies you need to know to top off your performance potential.

2 Days Before Race: Carb Loading

Carb loading is a performance nutrition strategy that typically begins two to three days before an endurance event during your race taper. Your muscles store carbohydrates as glycogen from carbohydrate-containing foods and fluids that you consume. Glycogen is an important energy source during exercise, and carb loading has been shown to prolong endurance by delaying fatigue in some athletes participating in an event lasting over 90 minutes.

The idea is that you eat a high carb diet that exceeds your carbohydrate needs during reduced training to fill your body’s glycogen stores. There are risks to consider if you decide to try carb loading–especially if you have not practiced this during training–such as feelings of overfullness, GI distress and fluid retention so I recommend working with a sports dietitian who specializes in endurance nutrition. Also, carb loading may not be as effective for female athletes.

So, how much carbohydrate do you need per day if you decide to carb load?

48 Hours Before Race

Considering your pre-race fueling strategy 48 hours prior to the start of the event, you may ask: How many grams of carbs do I need? My answer is that you should get at  least 3-4 grams of carbohydrate per pound of bodyweight per day. That means that you have to multiply the number by two since we are discussing 48 hours prior to the event.

I recommend having a food plan laid out that includes low-fiber and compact carbohydrate foods. This will help you offset a potential increase in overall food volume that you are not used to. It may also be helpful to include fluids that contain carbohydrates such as chocolate milk or fruit juice. The inclusion of fluids can help you hydrate while also increasing your total daily carbs.

Next, let’s talk about race day nutrition the hours before your race.

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2-3 Hours Before Race

Type, timing, and amount are everything when it comes to pre-race fueling for endurance events. According to the International Society of Sports Nutrition (ISSN), you should adjust the amount of carbohydrates based on how long before your race that you choose to fuel. Sometimes your timing is based on preference, and other times it is influenced by your race day timing logistics. Make a plan that works for you because you’re more likely to follow the plan if it is around your preferences.

• 3 hours before race: 1.4 grams of carbohydrate per pound of bodyweight
• 2 hours before race: 0.9 grams of carbohydrate per pound of bodyweight

The more time you have before a race, the more carbohydrates (and protein) you should eat. Following a 2 hour timeline, I recommend including at least 15 to 20 grams of protein with your pre-race carbs. If you are following a 3-hour pre-race timeline, I recommend including 20-30 grams of protein with your carbs. This is very important especially if you are participating in an endurance event lasting longer than 3 or 4 hours.

Including protein and small amounts of fat can help you reduce muscle breakdown. Doing so can help delay fatigue and prolong endurance. Adding a small amount of fat, such as peanut butter, can help slow down your digestion. This will also help keep your blood sugar more regulated until your race starts.

Try different pre-race food combinations during training, and start off slowly until your body adjusts to taking in fuel beforehand. Slow and steady wins the race, right? Well, maybe not exactly, but in this case that may be true when it comes to pre-race fueling.

Topping It Off

Fueling the days before and morning of your race is a game changer. This is not just for physical performance but also for mental endurance performance. It is essential that you practice your pre-race fueling strategies during training. Doing this before race day will help you to avoid GI distress as well as train your gut. Have a plan in place and practice your nutrition during key sessions at least 6 to 8 weeks before the big day. And, of course, you can always meet with a sports dietitian who specializes in endurance nutrition to create a plan specifically for you!

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