Final Up to date on seventeenth April 2025 by Hannah
After months of coaching and pushing your limits, race day is sort of right here. However even peak health can’t offset poor diet. That’s why Gousto and Runna have teamed as much as share 10 important fuelling ideas that can assist you carry out at your greatest.
Gousto clients get a FREE 2-week trial of the Runna app! Use code GOUSTO to unlock knowledgeable ideas
Now let’s get began on how one can smash your race day fuelling.
1. Carb load like a professional
There’s lots of chat about carb loading, and right here’s our take: growing your carb consumption 2–3 days earlier than your race can assist high up your glycogen shops. These are your physique’s gasoline tanks, and also you’ll need them full for when issues get robust. We’re speaking grains, pasta, rice, potatoes – hearty, starchy meals that can gasoline you! Go for these wholesome wholegrains and wholewheat choices the place you possibly can.
Professional tip: Race week will not be the time to chop again on carbs or energy. As an alternative, consider it as an excuse to get pleasure from some epic meals – try our Pasta Pronto vary for fast and scrumptious carbs.
2. Hydrate early (however not an excessive amount of)
Begin hydrating the day earlier than – ideally 24 hours forward – and proceed sipping water the morning of the race. Keep away from overhydrating which might dilute your electrolyte ranges. Take into account together with an electrolyte drink to assist your physique maintain onto hydration and maintain your muscle groups from cramping and fatigue.
3. Eat 2-4 hours earlier than the beginning
Plan a pre-race meal that’s excessive in carbs, low in fats, fibre, and is straightforward to digest. Assume porridge with honey and banana, or toast with nut butter and jam. Maintain it easy and satisfying.
4. Keep on with what you already know
Race day will not be the time to experiment. Keep away from attempting new meals, drinks, or gels earlier than or in the course of the race. Belief us – your intestine will thanks. Follow tried and examined gasoline!
5. Time it proper
Bought an early race and never a lot time for a full meal? Go for a light-weight, energising snack, like half a banana or a small smoothie with oats and honey – sufficient to gasoline you with out feeling heavy.
Bear in mind: the longer the race, the extra vital your pre-race diet turns into. A fast smoothie may do the trick for a 10K, however you’ll want one thing extra substantial for a marathon.
6. Gas early
The largest fuelling mistake on race day? Ready till you’re drained to eat. Begin fuelling inside the first half-hour of your race, particularly for something over 90 minutes. That means, you keep topped up and by no means hit the dreaded crash.
7. Set reminders to gasoline
Throughout your race, if you’re within the zone, it’s straightforward to overlook to eat or drink. Why not use your watch or psychological mile-markers as a reminder to have small, common gasoline boosts.
8. Select easy-to-digest carbs
Go for easy, fast-acting carbs throughout your race, suppose bananas, dried fruit or power gels (if that’s your factor). Simply keep in mind, heavy meals can weigh you down and trigger discomfort, so don’t overdo it!
9. Adapt to the climate
Sizzling or humid situations? Enhance your electrolyte consumption and keep on high of hydration. Chilly and wet? You may not really feel thirsty, however hydration nonetheless issues. At all times regulate your technique to the forecast.
10. Get better proper
You’ve crossed the end line – effectively achieved! Now it’s time to get well. Maintain hydrated and intention to eat a meal wealthy in each carbs and protein inside 30–60 minutes of ending to kickstart muscle restore and high up your glycogen ranges.
Want inspo? Our Protein Hit recipes pack in at the least 30g of protein per meal, like this Pan-Fried Steak With Black Bean Veg And Rice. Good for post-run restoration with none fuss.
Fuelling correctly isn’t only for race day, it begins with the habits you construct within the days and weeks main as much as it. Prepare dinner sensible and eat effectively with Gousto’s deliciously balanced recipes, and keep on observe together with your coaching utilizing Runna. Collectively, we’ll allow you to get one step nearer to your race day PB.
Take advantage of the FREE 2-week trial of the Runna app. Use code GOUSTO to unlock your personalised operating plan – don’t miss out!
