RUNGRL Staff

If you've ever run a race, you know that one of the most enjoyable parts can be the pre-race dinner the day before. Carb loading has been a long-standing tradition for runners, and when done right, it can provide the energy you need to power through those extended miles.

But if you’re new to this, pre-race meals might seem confusing. Learn more about what makes a good one, and get some valuable tips to ensure you're carb-loading effectively for peak performance at your next big race.

Pre-race Meals: Fueling Up for Success

Before we get into the specifics of carb loading, let's first understand the significance of pre-race meals. Traditionally, a pre-race meal refers to the dinner or last meal you have the evening before a big race. You may have seen runners scarfing huge plates of pasta, potatoes, or even pizza as a pre-race meal.

Image: *Karolina Kołodziejczak/Unsplash*

This meal serves as the final opportunity to prepare your body with the necessary nutrients and energy reserves for the race ahead. Meals like these are especially critical for longer races, such as half-marathons, marathons, or ultramarathons.

Why Carb-Load?

Carbohydrates are your body's preferred source of energy during endurance activities like running. When you carb-load, you increase your glycogen stores, which are essential for sustained energy. Here's why you should consider it:

Energy Reserves: Carb loading ensures you have enough glycogen stored in your muscles and liver to power through the race without hitting the dreaded "wall." Depending on your pace, you’ll be running anywhere between 3 and 6 or even 7+ hours. Your body needs high-quality and sustainable fuel.

Improved Performance: With sufficient glycogen, you can maintain a steady pace, avoid fatigue, and potentially achieve your race goals.

What Makes a Good Pre-race Dinner?

A well-balanced pre-race meal should include a mix of carbohydrates, protein, and healthy fats. Here's a breakdown of what each nutrient contributes:

Carbohydrates: These should be the focus of your meal. They provide readily available energy and help top off glycogen stores. Opt for complex carbs like whole grains, pasta, rice, and starchy vegetables for lasting energy.
Proteins: Include lean protein sources like chicken, turkey, tofu, or beans to support muscle repair and recovery.
Healthy Fats: While fats shouldn't be the primary focus, adding some healthy fats from sources like avocados, nuts, or olive oil can help keep you satisfied and provide sustained energy.

Other Pre-race Meal Tips

1. No New Foods the Week of the Race. Now is not the time to try a new recipe, sis! If you normally avoid dairy or certain meats, keep to that plan. This applies to the snacks and supplements you plan to eat before and during the race as well. Sticking to familiar foods will help avoid any surprises or digestive issues on race day.

2. Eat Right in the Weeks and Days Leading Up to the Race. Carb loading isn't a one-day affair. However, remember that you can’t magically undo the effects of a poor race training diet. Build in great nutrition throughout your training plan, and adding extra carbs for your big day should feel natural and easy. Besides keeping a healthy balance of carbs throughout your race training, gradually increasing your carb intake in the 2-3 days leading up to the race will take advantage of tapered workouts to help build glycogen stores. Also remember that hydrating and carb loading go hand in hand, so don’t skip out on water.

3. Don’t Go Crazy on Portion Size. Don't overdo it the night before the race. A balanced meal with moderate portions is ideal to avoid feeling overly full or uncomfortable. In fact, several smaller meals can often be more effective than stuffing yourself with one big meal.

4. Mind the time! If you’re normally a late dinner person, take care to calculate enough hours before the race for that big, carb-loading meal. Most marathons and other long races start super early, so you’ll want to give yourself room to digest, rest and, um, unload. Don’t forget to plan for early-morning fueling as well. You’ll want to allow enough time to wake up and get in that last high-carb breakfast, about 2-3 hours before race time.

Making Truly Good Pre-race Meals

*Healthy carbs can come in many forms. Try sweet potato, rice, quinoa, and more for different forms of healthy carbs to fuel long runs.* *Image: Natalia Y/Unsplash*

1. Classic Spaghetti Dinner

- Whole wheat pasta with marinara sauce (carbs)

- Grilled chicken or tofu (protein)

- A side salad with mixed greens, olive oil, and balsamic vinaigrette (healthy fats)

2. Brown Rice and Veggies

- Brown rice with stir-fried mixed vegetables (carbs)

- Sliced almonds sprinkled on top (healthy fats)

- Tofu, chicken or shrimp for added protein

3. Quinoa and Sweet Potatoes

- Quinoa cooked with vegetable broth (carbs and protein)

- Roasted sweet potatoes (carbs)

- A drizzle of tahini sauce (healthy fats)

Remember that individual preferences and dietary restrictions may vary, so feel free to customize your pre-race meal to suit your tastes and dietary needs. The key is to strike a balance between carbohydrates, proteins, and fats to provide your body with the energy it needs for race day.

With the right pre-race meal and smart carb loading, you'll be ready to conquer the course and achieve your running goals.

What are some of your favorite and most effective pre-race meals? Be sure to share with us in the comments!

Disclaimer: Meal or product recommendations are not intended to diagnose, treat, cure, or prevent any disease. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.