Settling on your favorite pre-race foods can take some time and patience. It’s a difficult balance of figuring out what works to fuel your body for the work ahead, what settles well in your tummy, and what tastes good.
This is a repost of an earlier post from January of 2022.
My biggest challenge with race day fueling is that I generally run on almost empty stomach. I roll out of bed and hit the road (you know, before my body realizes what is going on). On race day, I need to eat because it will be sometimes an hour or more before I start running.
It’s also worth pointing out that I don’t have a gallbladder, so keeping my GI system happy is incredibly vital to everyone’s enjoyment of a race. I look for pre-race foods that sit easily and don’t lead to an upset tummy.
Peanut Butter
One of my favorite pre-race foods is simply a spoon of peanut butter. Really, any nut butter will do, but peanut butter is most often what I have on hand. Peanut butter is loaded with protein and carbohydrates which keep my stomach full and my energy up. I also appreciate how easily I digest nut butters. Enjoy it right from the spoon or paired with a piece of whole grain toast. Please note that nut butters can be higher in calories, so watch your portions.
Bagels
Bagels serve me well as a pre-race food. They are simple carbs, which afford energy to fuel your upcoming activity. For me, bagels are easy to eat, and settle well. I prefer them plain before a run, but adding some protein (like peanut butter or an egg) can really drive up their value to your race day. Whole wheat or whole grain bagels are my preferred variety for running, but I’m not too picky.
Nature Valley Wafer Bars
Are these the best choice of pre-race foods? No. However, these Nature Valley Wafer Bars sit right and have enough carbs and proteins for shorter races. They are 200 calories each, with 5g of protein and 8g of total sugars. Plus, they are so much lighter than a regular granola bar, so I don’t feel weighed down or heavy. I don’t recommend for a longer event but these are a great way to stave off hunger and give a burst of energy for a 5K.
Oatmeal
I think we can agree that oatmeal is always a good idea. It’s simple, but can be hearty. Oatmeal has protein and complex carbohydrates to leave you full with a slow burn of energy to get you through the miles ahead. You can eat it as is, or add in protein powder, fruit, or even nut butter butter or PB2. Oatmeal is also rich in iron which helps with oxygenation: super helpful for a race or running event. Instant (and flavored) oatmeals have a lot more sugar than what you make from scratch, so factor that into your race morning decision.
Honey Stinger Waffles
Honey Stinger Waffles are one of my favorites. They are light to eat, sit well, come in so many yummy flavors, and provide perfect pre-race sustenance. The waffles are sweetened naturally with honey, giving a delicious burst of carbs. Your body also gets an instant boost of energy after eating, which helps reduce muscle fatigue. Honey Stinger has been a long time favorite, and the waffles serve me well before (and during) long runs.
What are your favorite pre-race foods?
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You hit all mine except peanut butter. If it’s a race or morning run, I eat oatmeal. Otherwise it’s a bagel. Sometimes I add a hs waffle or fig bars.
I eat oatmeal before almost every run. These are all great options for race days. I think it’s really important to practice your race day meals a number of times before race day to make sure the food agrees with you
Great tips for pre-race foods. Readily available energy from the carbs and easy on the digestive system. Thanks for sharing these tips for what to eat on race day.
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Oats, in one form or another, are pretty much my go-to for running. I definitely make them from scratch! Most remade oatmeals just have all kinds of crap in them, although there are some decent ones out there.
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I love a very simple bagel, perhaps with a little cheese on it. So far, I have never had any stomach issues with that option.
Oatmeal is already a little tricky.
I have the same situation as you, in that I normally run on an empty stomach- I get out there first thing in the morning, and wouldn’t have time to digest anything before starting a run. My stomach is also sensitive, so I have to be careful what I eat before a race. If it’s a long race, that means I’m probably up early enough to eat chia pudding beforehand- basically just chia seeds mixed with almond or oat milk that sit in the fridge overnight. But if it’s a shorter race, I’ll just eat a banana. I should probably experiment with different foods though.
It’s all about practicing to find what works for you! I usually do oatmeal or a bagel, and I like honey stinger waffles to bring in the car if its going to be awhile before the race starts.
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My go-to pre-long run/ race breakfast is oats! I find I never get GI issues and recently I’ve started adding a peanut butter teaspoon for that added kick. A peanut butter spoon is also my go-to for the kids when they are feeling peckish before a main meal!
I love oatmeal on race morning, then sometimes a granola bar before the start line because there will usually be a drive to get there. If it’s a short race (10K or shorter), I’ll probably just have either the oatmeal or the granola bar (and not need anything else).
I try to avoid complex carbs since they take longer to digest and stick to things with a higher glycemic load. Bagels are my go-to before a marathon, since they digest so easily and pack a lot of carbs (and taste good). Then I’ll top off with honey stinger waffle, poptart, or graham crackers before the race if needed.
I can get behind a pop tart!
I see my comment from 2022 and I’m surprised to say that my preference has now changed to oatmeal!
It seems to agree with me much better these days and I find it easier to digest than a bagel. Interesting to see how a preference can change.
My goto pre-race food choice is half of a bagel and a banana. Like you, though, I have to be so careful with what I eat because of how different foods affect my GI system. It’s tough figuring it out, but you’ve got some good options!
I am still a fan of oatmeal before runs too and sometimes do a peanut butter and jelly for longer runs
I like oatmeal for breakfast but have never eaten it before a run or race. I think I will have to try it. I have tried Honey Stinger Waffles but remember that it was hard for me to open the packet. This was years ago so maybe I need to try them again.