Race Day Nutrition

What to eat before, during, and after your race for peak performance.

Timing	What to Eat	Notes
3–4 hours before	Porridge, banana, toast with peanut butter	Complex carbs, low fibre
1–2 hours before	Energy bar, banana, white bread with honey	Simple carbs, easy to digest
30 min before	Sports drink, energy gel, small handful of sweets	Quick energy, small amounts

Distance	Fueling Strategy	Notes
5K	Water only	Short enough — no food needed
10K	Water at halfway	A gel if running over 60 min
Half Marathon	Water + 1–2 gels	Gel every 45 min, practise in training
Full Marathon	Water + 4–6 gels + electrolytes	Fuel early and often — every 30–45 min

Timing	What to Have	Why
0–30 min	Chocolate milk, protein shake, or recovery drink	Fast protein + carbs for muscle repair
1–2 hours	Balanced meal: chicken, rice, vegetables	Restore glycogen and repair tissue
Throughout day	Plenty of water, electrolyte drinks	Replace fluid lost through sweat