🥑 Pre-Race Nutrition Tips 🥑

Fuel your body. Empower your journey.

⏰ 1. Eat a Balanced Meal 2–3 Hours Before the Race

• Focus on complex carbs for steady energy:

  • Oatmeal with banana and almond butter

  • Brown rice with grilled chicken and veggies

  • Whole grain toast with peanut butter and fruit

• Include lean protein and a little healthy fat for staying power.

🍌 2. 30–60 Minutes Before the Race: Light Snack Only (If Needed)

• A small, easily digestible snack is ideal:

  • Banana or apple

  • Energy bar (low in sugar)

  • Handful of pretzels or crackers

Avoid anything heavy or high in fat or fiber right before the race.

💧 3. Hydrate, Hydrate, Hydrate

• Drink water throughout the day before the race.

• About 8–16 oz of water 1–2 hours before the start.

• Avoid sugary or carbonated drinks.

  
  

🚫 4. Avoid These Before the Race

• High-fat foods (fried items, creamy sauces)

• Excessive caffeine or sugar

• Dairy (can cause stomach discomfort in some people)

🏁 Race Day Reminder:

Eat to feel strong, not stuffed. Your body needs energy—not overload.

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