Up until your taper week it has been all about the running, but now you need to turn your attention to tapering for the big day. You've already done all the hard work in training, so now it's time to reduce your mileage and maximize your freshness to make sure you're in top shape and run at 110% on the big day.
​
​In comes race week nutrition! Coupled with reducing your workload as you taper towards the big day, making some tweaks to how you fuel will help you get the most from the race day.

It's important to say that there is no one-size-fits-all in terms of nutrition; the process will be different for everyone, so please make sure you listen to your body and assess how you actually feel.

If this is your first big race, you're probably nervous about the things you should or shouldn't be eating in the days leading up to it. Even if you're a veteran runner, it's always good to read up on the basics of nutrition and sports performance, which is why we wanted to share with you our top tips on race week nutrition.

So, this is where the famous ‘carb-loading’ comes into play. There are lots of myths around carb-loading, but we really don’t need to overcomplicate things.

During the week before your race, you'll want to give your muscles enough ‘rest’ to reload with glycogen (energy); this is achieved through eating well and reducing your mileage. An increase in the proportion of carbohydrates in your diet, along with the taper, will allow your muscles to store these additional carbohydrates ready for race day.

But, rather than trying to consume all these carbs during your three big meals, which might leave you feeling lethargic, you can have them more evenly spread through the day.

Here are some examples of high-carbohydrate foods:

When carb-loading, you shouldn’t dramatically increase your calories, although you'll find that they naturally increase due to the increased carbohydrate intake. However, you want to be focusing mostly on increasing the proportion of carbs in each meal.

Whilst you are going through this process, it is also important to not forget about the other food groups, and especially protein. Keeping your protein high throughout this period will not only help muscle recovery but it also slows the digestion of carbohydrates.

This is perfect for distances like the half marathon or the marathon: You don’t want that quick hit of energy to only last the first few kilometers at the start of the race, you want it to be sustained throughout the entire distance.

Alongside thinking about how to fuel optimally and manage your running workload through a taper, you want to think about all other areas of our recovery. So, make sure to sleep well, do plenty of mobility work and hydrate well. It all adds up!

Three days before race day is where you need to start thinking about your nutrition a little more. This is where you want to slightly reduce foods high in fiber such as high volumes of vegetables, whole grains, and cereals.

I think everyone training for a marathon will understand the impact this could have on your bowels, so to help this situation on race day, limit that fiber to take the weight out of the intestines to help you have a smooth run!

You’ve just spent the last 10 days loading up on carbohydrates for your glycogen stores, so it's only logical to see race day with another high carbohydrate meal to keep those stores topped up.

Back off on fats and keep your protein intake relatively low, i.e. below 15g for this meal. Ideally, you want to try to eat breakfast 3-4 hours before you cross that start line to allow optimal digestion and storage.

To put it crudely, this will also allow yourself enough time for the bowels to start moving and hopefully visit the toilet before the start. It becomes a pay off between waking up early and getting that breakfast pre race meal in, so experiment with what works with you in training and have confidence in that. Don't change things up significantly for the big day!

We would also encourage you to consume an extra snack before you set off, such as a banana or an energy bar, but this is where your own practice and nutrition takes over.

It is important to note that throughout this period, you need to ensure you are keeping your body hydrated to carry out its daily functions and support your immune system. So, don't wait until you're thirsty; drink enough water throughout the day!

As race day approaches, you should think about your electrolytes, too. Adding a pinch of salt to your meals if you don't usually consume a lot of salt or sipping on an electrolyte drink can help balance your sodium levels, especially if you’re a heavy sweater. Overloading on water without electrolytes can actually leave you feeling bloated and sluggish, so keep it balanced.

Potassium is another key electrolyte you should be mindful of; the right balance between potassium and sodium is key for achieving optimal performance. Foods rich in potassium include:

Finally, avoid alcohol and diuretics like too much coffee, as they can dehydrate you right when you need to stay topped up. You don't need to stop drinking coffee, though! Just be mindful of the amount you drink.

Race week nutrition is crucial, and it’s easy to make small mistakes that can have a big impact on your race performance. Here are some of the most common mistakes you should avoid:

Carb-loading is important, but it doesn’t mean stuffing yourself at every meal. Eating too much can leave you feeling heavy and sluggish. Increase the proportion of carbs in your diet without drastically increasing calories.

High-fiber foods like vegetables and whole grains are great for everyday nutrition but will stay in your GI tract for longer and might cause digestive issues during a race.

Start reducing your fiber intake a few days before the race to avoid any unwanted pit stops during your run.

Race week is not the time to experiment with new foods or supplements. Stick to what you know works for you.

It’s easy to overlook hydration, especially if you’re focused on carb-loading. Drink regularly throughout the day, and remember to balance your water intake with electrolytes to prevent dehydration or bloating.

With reduced training, it might be tempting to cut back on calories, but now is not the time; your body still needs fuel for recovery and race day. Ensure you’re eating regular, balanced meals to keep your energy levels up and glycogen stores full.

For context, our Head Coach Ben's pre-race meal is always Weetabix Chocolate Mini’s with milk and a coffee a few hours before. Then he’ll typically have an energy bar and caffeinated drink shortly before setting off.

It's important to mention that your body stores around 3g of water for every gram of glycogen, so during this period, you might find you have put on a little weight. If that's the case, congratulations! You have successfully carb-loaded and are now ready for race day. Glycogen will be your rocket fuel!

The time has come. Good luck and make sure you enjoy this! You have worked hard throughout the process.
​
To get more tips on your training and nutrition and build your very own personalized training plan to set a new PB on your next race, download Runna. Your first week is on us!