What to eat before a race (and what not to)
Don’t let your stomach hold you back from a PR
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TheFeed promotes pre-race breakfast options and fueling routines to help athletes prepare for competition. They suggest tried and true products like overnight oats, waffles, and nut butter energy, as well as caffeine options for those who can handle it. TheFeed advises athletes to test and establish their pre-race fueling routine during training.
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The right race-day breakfast sets the tone for everything that follows. What you put in your tank before the start line shapes how your stomach feels for the first hour (or more) of the race. That’s why “nothing new on race day” applies to breakfast just as much as it does to gear or gels.
Here’s how to build a dialed pre-race fueling routine based on what’s already worked in training.
Overnight Oats, Made Easy
If you like oatmeal, you’ve come to the right place. Veloforte Complete Overnight Oats and Mylk Labs Oatmeal Cups are both built for a filling, carb-forward breakfast with zero cooking required. Like anything, test these out in training leading up to the big day to see how your gut actually responds.
Tried and True and Tasty
The Honey Stinger Waffle is a simple, easy-digesting carb source a lot of athletes trust pre-race because it’s been around long enough to have a track record.
Real Food Really Works
Smash Foods is a superfood spread made with 75% real fruit, chia seeds, dates, and lemon juice. Trail Butter packs nut butter energy into a squeezable pouch with carbs, protein, and simple ingredients.
Pro tip: Combine Smash Foods and Trail Butter on a slice of toast for a PB&J-style morning. Simple, nostalgic, and easy to eat even when race-morning nerves make eating anything feel like a chore.
Caffeine If Your Stomach Can Handle It
Pre-race caffeine isn’t for everyone. Stick with it only if it’s already an established part of your routine.
With that said, Dry Brew Coffee Chews deliver 65mg of caffeine in a waterless, portable chew. Good for anyone who doesn’t want to fiddle with a hotel Keurig machine at 5am on race day. Coffee Ride sachets are great for athletes who’d rather drink their caffeine in a cup.
Remember: Dial in your pre-race fuel during training and trust it on race day.
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- What to eat before a race (and what not to)
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