Race Day Nutrition Checklist

Your Complete Race Day Nutrition Checklist

Print this out, stick it on your fridge, and follow it religiously. This checklist has been refined through hundreds of race-day experiences.

48 Hours Before

• Begin carb-loading: 8-10g carbs per kg body weight
• Reduce fiber intake
• Stay well-hydrated (pale yellow urine)
• Avoid alcohol completely
• Prepare all race nutrition and label it

Race Morning (3-4 Hours Before)

• Eat familiar breakfast: 2-3g carbs per kg
• Drink 500ml water or electrolyte drink
• Avoid high fat and high fiber foods
• Have a coffee if that's your normal routine
• Layout all nutrition for easy access

30 Minutes Before Start

• Sip 200ml electrolyte drink
• Take one gel if race is >2 hours
• Visit the bathroom one last time
• Verify all nutrition is accessible (pockets, belt, etc.)

During the Race

• Start fueling at 20-30 minutes
• Set a timer for every 20 minutes as a fuel reminder
• Target 60-90g carbs per hour
• Drink to thirst, minimum 400ml per hour
• Include electrolytes with every drink
• Never try anything new — stick to practiced nutrition

Immediately After (0-30 Minutes)

• Drink 500ml electrolyte drink
• Consume recovery shake (3:1 carb:protein ratio)
• Begin rehydrating: 150% of weight lost

2-4 Hours After

• Eat a full balanced meal
• Continue hydrating
• Include anti-inflammatory foods (berries, turmeric)
• Avoid alcohol for at least 4 hours

The best race-day nutrition plan is one you've practiced dozens of times in training.