Don’t Carb-Load Blindly. Here’s What to Eat the Night Before a Big Race, According to Experts
As a first-time racer, the learning curve is steep. Beyond whatever your coach tells you on the Nike Run Club app, new and veteran runners alike often find themselves guessing when it comes to the technicalities of pacing, recovery, and the sheer volume of gear involved. You’ve spent months obsessing over the details and adding the best carbon-plated shoes or "race-day only" gels to your cart to ensure you have the best performance possible. But as the sun sets on the night before the starting gun, one high-stakes question remains. What should I actually eat?
Whether you’re lining up for a local 5K or a brutal 26.2, your pre-race dinner is the final variable in your training equation. We tapped seasoned running experts to break down exactly what to put on your plate so you can go the extra mile (get it).
The Myth of the Midnight Pasta Party
We know you probably don’t want to hear it, but the specific fuel you need the night before a race depends entirely on the terrain and the conditions. Are you redlining through a 5K or settling into the long grind of a full marathon? Is it going to be 80 degrees and sunny, where excessive sweating is inevitable, or will you be running through a brisk morning where the sun is nonexistent?
All of these variables dictate what your pre-race plate should look like. But regardless of the distance or the zip code, you’re going to need fuel and tons of it, according to Jennifer Brandon, PT, MPT, GCS, and Rehabilitation Manager at HOAG Orthopedic Institute in Irvine.
"You will not want to pick something that is particularly heavy," she says. "Carbs are going to be your friend, along with making sure to incorporate the proper protein to balance it all out. I would also say the night before a race is not the right time for an experimental meal. Eat what you know just to set yourself up for success."
While most people stumble across the term "carb-loading" while researching their pre-race menu, experts agree it isn’t always a requirement for every distance. If you are going to increase your intake, you should do it responsibly by starting a few days before the starting gun rather than the night of the event.
"I only suggest a higher carb intake for races half-marathon and over," says Jennifer ODonnell-Giles MS, RDN. "In fact, I don't even call it carb loading with my athletes. I call it nutrient loading! We need more nutrients (and calories) in general to stimulate glycogen storage. Do we need more carbs? Absolutely. But we also need more protein (to stabilize blood sugar) and healthy fat (to control inflammation)."
Related: Should You Rotate Between Two Running Shoes? Here's What Experts Say
The Anatomy of Your Pre-Race Plate
If you are tackling a longer distance, increasing your carbohydrate intake in the days leading up to the event is essential. These extra carbs ensure your glycogen stores stay fully stocked so your energy levels don't crater mid-race.
"For most people, this will be about two-thirds of your plate should be carbohydrates, with small portions of protein and fat," says dietitian and personal trainer Maxwell Snyder. "The meal before race day is intended to give your body energy it can use during the race the next day. If breaking down as a percentage helps people visualize it, I would recommend 60 to 70 percent carbs, 15 to 20 percent protein, and 10 to 20 percent fats."