Pre Race
7 articles
NutritionAugust 8, 2026 · 7 MIN
Marathon Taper Week Nutrition: What to Eat in the Final 7 Days Before a Race
The taper is not a holiday for your diet. Strategic carbohydrate loading, hydration management, and food avoidance in the final 7 days can add 2–4% to your race performance. Here's the complete evidence-based guide.
NutritionAugust 8, 2026 · 7 MIN
What to Eat Race Morning: Pre-Race Breakfast for Endurance Athletes
Race morning breakfast is one of the most consequential — and most anxiety-inducing — nutritional decisions an endurance athlete makes. Get the timing, quantity, and food selection right, and you start with maximum fuel. Get it wrong, and you're fighting your stomach from mile one.
NutritionJuly 30, 2026 · 9 MIN
Race Week Nutrition: What to Eat in the 7 Days Before Your Race
Race week nutrition is not just the night-before pasta — it is a structured 7-day protocol that maximises glycogen stores, optimises gut comfort, and eliminates the food choices that cause race-day GI emergencies.
RecoveryJuly 28, 2026 · 7 MIN
How to Sleep Well Before a Race: Evidence-Based Strategies for Race Night
Most athletes sleep poorly the night before a race — and research shows this is normal and manageable. The sleep two nights before race day matters more than race night itself. Here is a complete pre-race sleep protocol.
NutritionJuly 23, 2026 · 7 MIN
10K Race Day Nutrition: What to Eat Before, During, and After
The 10K demands sustained high-intensity effort for 35–65 minutes — a zone where pre-race fueling determines the outcome more than anything consumed during the race. Here's the precise nutrition protocol for 10K race day.
NutritionJune 13, 2026 · 8 MIN
Pre-Race Meal Timing: What to Eat Before a 5K, 10K, Half Marathon, and Marathon
The right pre-race meal depends on your race distance, start time, and gut sensitivity. Here's the evidence-based framework — with specific recommendations for each distance.
NutritionApril 21, 2026 · 7 MIN
What to Eat the Night Before a Marathon (And What to Avoid)
Your pre-race dinner can make or break race day. Here's exactly what to eat — and what to skip — in the 12 hours before the start line.