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Master Your Race Day Breakfast: Essential Nutrition Tips

For endurance athletes, knowing what to eat on the morning of a race is crucial for performance. Here's a straightforward guide to help you fuel correctly and avoid common mistakes, ensuring you start your race with optimal energy and minimal digestive discomfort:

Essential Pre-Race Breakfast Tips:

  • Timing Is Everything: Eat your pre-race meal 1 to 4 hours before the event. This timing helps top up glycogen stores without causing digestive issues.
  • Carbohydrate Loading: Consume 1 to 4 grams of carbohydrates per kg of body mass depending on your pre-race timing. Shorter time before the race? Aim for the lower end to prevent discomfort.

High-Carbohydrate Foods for Race Morning:

  • Opt for Easy Carbs: Include foods like toast, bagels, porridge, cereal, pancakes, cereal bars, and bananas in your breakfast. These are quickly absorbed and help maintain energy levels.
  • Carbohydrate Types: Prefer simple carbohydrates that are easy to digest. Complex carbs are more suitable when there's more time before the race to digest.

Balancing Digestion and Energy:

  • Digestive Comfort: If you're prone to gastrointestinal issues, consider eating well before the race or choosing liquid carbohydrate sources like sports drinks or smoothies.
  • Practice Makes Perfect: It’s crucial to have practiced your race day breakfast during training to ensure it suits your stomach and meets your energy needs.

Foods to Avoid Before a Race:

  • Limit Fiber and Fat: High-fiber and high-fat foods can slow digestion and cause discomfort. Avoid whole grain bread, bran flakes, heavy dairy products, and fatty meats before the race.
  • Watch Out for GI Triggers: Foods that are harder to digest or unfamiliar should be avoided. Stick to well-tested meals that you know agree with your body.

Customizing Your Breakfast:

  • Adjust Quantities and Timing: Depending on your personal digestion rate and the race start time, adjust how much and when you eat. Smaller, more frequent snacks might work better for those with sensitive stomachs.
  • Hydration is Key: Ensure you are also well-hydrated but balance fluid intake to avoid excessive bathroom stops.

This guide should help you optimize your pre-race nutrition for maximum performance. Remember, every athlete is different, so it’s important to customize these suggestions to fit your specific needs and experiences. Shop our selection of high-quality sports nutrition products on to find everything you need for your race day preparation.

Start your race with confidence and energy!

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