Race Day Nutrition Plan

Race day performance requires more than just training your body. Race day nutrition should also be part of your training plan in the weeks before the big day.

Benefits of practicing race nutrition:

• Train your gut to use the fuel it needs
• Reduce risk of injury
• Reduce risk of GI distress
• Avoid bonking or hitting the wall
• Minimize inflammation
• Reduce muscle soreness
• Improve mental focus
• Boost mood state
• Recovery faster

This step-by-step guide, written by a sports dietitian and endurance athlete, is adaptable for half- and full-marathon distances. It will guide you through fueling and hydration for beginners to Ironman finishers to help you set your next PR. This plan can be used for any race because it tells you how to carry or wear your own nutrition instead of relying on course nutrition.

Note: This plan can be used as a run or bike nutrition plan. If you are a triathlete, consider using it with the Bike Nutrition Plan or Race Day Nutrition Bundle to add variability and avoid flavor fatigue. The two plans have a few key differences.

What’s inside:

1. Benefits and drawbacks to relying on course nutrition versus carrying or wearing your own
2. Options for carrying or wearing your own nutrition
3. Pre-race breakfast based on your body weight and pre-race timeline
4. How to test your sweat rate for individualized fluid replacement
5. Intra-race fueling and hydration
6. Recovery nutrition adjustable for your body weight needs
7. Grocery list

No guesswork needed. Specific fueling products are listed with quantities and types with a quick ordering option to use during training. Every product recommendation aligns with clean fueling principles to support your performance without unwanted additives.

Let’s get race ready!

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