This article is written by Amy from The Running Dietitian.
Race day nutrition can make or break your experience. Whether you’re racing a 10k, half marathon, or marathon, having a plan – and the right fuel – eliminates unnecessary stress and helps you perform your best. This guide walks you through exactly what to pack, what to eat, and when to fuel, plus a timeline and troubleshooting ideas for when things don’t go perfectly.
What to Pack
For Race Morning:
Breakfast: stick to your tried and true favorites. Aim to consume this 2-3 hours prior to the start of the race. If you are travelling, portable breakfast options include: oatmeal/overnight oat pots, oat bars, low-fiber cereal and bagels. Your pre-race meal should include 1-2g carbs/kg body weight (for example: a 69kg runner should consume 69-138g of carbs at this meal).
Drinks: Aim to drink 8-16oz of fluid prior to starting the race. To avoid extra bathroom stops, drink most of this fluid one hour before the start.
Electrolytes: Important to help replace what you will lose during the race: consume 200-400mg of sodium before the start.
Caffeine (gels or coffee): Can delay time to fatigue and provide an energy boost, aim to consume 3-6mg/kg body weight one hour before the start of the race.
For 30-60 Minutes Before Start:
Quick snack options: Since you consumed your breakfast 2-3 hours before the start, pack a small top-off snack 15-30 minutes before the start of the race. Once again, for this snack focus on carbs:
Applesauce pouch
Banana
Gel
Sports chews
Stroopwafel
Hydration: Sip on small amounts of electrolytes or water as needed.
Checklist of Essentials
Any gels/chews you’re carrying
Any electrolytes you’re carrying
Belt, handheld, and/or hydration vest
Race plan reviewed (fuel, fuel timing, aid station layout)
During the Race
Fueling and Hydration by Distance
Here are general carb, fluid, and electrolyte guidelines for how much you should take in during a race to avoid bonking and maintain energy levels.
10k:
Take in carbs as needed
Water and/or electrolytes as needed
Half Marathon:
30-60+ grams of carbs per hour
8-16oz of fluid per hour
300+ mg of sodium per hour
Marathon:
50-90+ grams of carbs per hour
16-24oz of fluid per hour
500+ mg of sodium per hour
Caffeine Mid-Race
For marathons, most runners do well aiming for two caffeinated gels (around 100 mg each) spaced throughout the race. Avoid taking a caffeinated gel in the last hour, since the effects won’t hit in time to benefit your performance.
Caffeine can be incredibly helpful, but it isn’t for everyone. Some runners experience GI issues, including upset stomach or diarrhea, as well as heart palpitations, jitters, anxiety, or headaches. If you plan to use caffeine before or during the race, make sure you test your exact products and timing during training to confirm it works well for you.
Post-Race Recovery
Your race isn’t truly over until you’ve refueled and started the recovery process. Aim to eat within 30–45 minutes after finishing, focusing on a combination of carbs, protein, fluid, and sodium to restore energy, repair muscles, and rebalance electrolytes. Some simple recovery options include:
Chocolate milk
Banana + protein bar
Smoothie made with fruit + yogurt + milk
Greek yogurt with granola
Recovery shake + pretzels
Even if you took electrolytes during the race, your body is likely still out of balance. The options above provide carbs, protein, and sodium, but you can also add an electrolyte drink to whatever else you are eating or drinking to support rehydration.
Troubleshooting: When Things Don’t Go to Plan
Problem | Fix |
Dropped gel | Grab carbs at the next available aid station, carry an extra gel in case this happens |
Stomach cramps/Gi distress | Small sips of water, consider giving your stomach a 30-45 minute break from fuel |
Heat | Walk though hydration stations to take in more fluid, prioritize electrolytes |
Key Takeaways
Race day nutrition doesn’t have to feel complicated. Once you solidify your race day fueling plan, race morning becomes all about execution.
A smooth start begins well before you reach the start line, which is why packing your marathon nutrition ahead of time is essential: your pre-race fuel, the running gels you’ll take during the race, and the post-race recovery snacks that help you recover faster after the race.
During training, practice your fueling strategy just as intentionally as you train your legs. Test what to eat before a race, how often you take in carbs, and which energy gels or other fuel your body tolerates best. And always bring backups: extra running gels, electrolyte packets or salt pills, and familiar pre-race foods, so nothing on race day is new to you.