Race-Day Nutrition Plan Template (with Carb-Loading)

Race day nutrition starts days before the event. Keep it simple, familiar, and consistent. The goal: full glycogen stores, stable energy, and no GI surprises. 

3–4 Days Before Race: Carb-Loading 

Goal: maximize stored muscle energy 

Gradually increase carbohydrates while keeping meals balanced and familiar. No extreme  overeating required. 

General guideline (endurance events >75–90 min) 

• ~3–5g carbohydrate per lb bodyweight daily 

• Include carbs at each meal/snack 

• Moderate protein 

• Slightly lower very high-fat foods 

• Avoid new foods or supplements 

Easy carb sources 

Rice, potatoes, oats, pasta, fruit, toast, bagels, yogurt, smoothies, honey.

Reduce: 

Alcohol, heavy fried foods, very high fiber, new products. 

Hydration During Carb-Loading 

Carbs store with water, therefore hydration matters. 

• Minimum: half bodyweight (lbs) in ounces daily 

• Add electrolytes 1x/day 

• Aim for pale yellow urine 

Night Before Race 

Keep dinner simple and familiar. 

Plate structure: 

• Lean protein 

• Easy carbohydrate

• Low-fiber vegetable 

• Fluids + moderate sodium 

Examples: 

Chicken + rice, salmon + potatoes, pasta + lean protein, rice bowl. Avoid large salads, greasy foods, or anything new.

Race Morning (2–3 Hours Pre-Race) 

Pre-race meal 

Primarily carbohydrates, small protein, low fat/fiber.

Examples: 

• Oatmeal + fruit 

• Toast/bagel + eggs or nut butter 

• Yogurt + granola 

• Rice + eggs 

• Smoothie + toast 

Fluids 

• 16–24 oz water on waking 

• 8–16 oz electrolytes 60–90 min pre-race 

• Small sips until start 

30–60 Minutes Before (Optional) 

For longer races: 

• Banana, gel, or small sports drink 

• Small water sips 

Only use what you’ve tested in training. 

During Race (>60–75 min) 

• 30–60g carbs per hour 

• Consistent fluids 

• Add electrolytes as needed 

Practice this in training, never try new fuel on race day.

Post-Race Recovery (Within 60 Minutes) 

Focus on: 

• Fluids + electrolytes 

• Carbohydrates 

• Protein 

Simple options: 

Protein shake + fruit, yogurt + granola, rice bowl, sandwich + fluids. 

Continue hydrating until urine returns to pale yellow.

Key Reminders 

• Don’t under-eat race week 

• Keep foods familiar 

• Hydrate consistently 

• Avoid new supplements 

• Prioritize recovery nutrition

Final Thought 

The best race-day nutrition plan is simple, practiced, and consistent. 

Fuel well in the days leading up, hydrate intentionally, and keep race morning predictable. 

Zeoli Family Nutrition Counseling helps athletes build practical fueling strategies for training,  race day, and long-term performance without unnecessary complexity.