Pre-race nutrition: what to eat in the 24 hours before a run
A practical guide to pre-race nutrition for runners: what to eat the day before, race-day breakfast, and mistakes to avoid.
Written by the editorial team at Velunite
In the last 24 hours before a race, many runners focus only on the final meal and forget that the previous day's eating matters just as much, if not more. A simple strategy tested in training is always worth more than an improvised ritual discovered online the night before.
The day before: more carbs, not more food
The goal the day before isn't to eat more overall, but to shift the balance of meals slightly towards carbohydrates (pasta, rice, bread, potatoes) to properly top up muscle glycogen stores. There's no need to overdo portions: a generous but not excessive meal, kept at your usual times, works better than a last-minute binge that often just leaves you feeling heavy the next day.
Watch out for fibre and new foods
High-fibre vegetables, legumes, spicy food, or anything you've never tried before should be avoided in the 24-48 hours before a race, since they raise the risk of stomach trouble at exactly the wrong moment. The general rule is simple: nothing new the day before or on race day, only foods already tested and tolerated in training.
Race-day breakfast
Pre-race breakfast should be eaten roughly 2-3 hours before the start, with easily digestible foods rich in simple carbohydrates: white bread, jam, banana, or whatever routine has already been tested in training. Runners with sensitive stomachs often prefer liquid or semi-liquid options, like a light smoothie, to reduce the risk of discomfort in the early stages of the race.
Hydration: start early, not during the race
Arriving at the start already dehydrated is a common mistake that's hard to fix during the race: it's better to drink regularly over the two preceding days, without overdoing it, rather than gulping down water in the last hour. For longer races, many runners add electrolytes starting the day before, especially in hot weather or with heavy sweating.
During the race: the last piece of the plan
For distances over 60-75 minutes, a fuelling plan with energy gels for running tested repeatedly in training avoids having to improvise mid-race, when the body is already under stress. The same goes for electrolytes: it's better to already know what and when to take them, rather than figuring it out at the aid station.
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