What to Eat Before a Cross Country Race: 2024 Guide

Fueling your body before a cross country race is just as important as your training. The right food can give you the energy you need to power through tough terrain and finish strong. On the flip side, the wrong meal could leave you feeling sluggish and hold back your potential.

Nutrition can make the difference between hitting your personal best and struggling to keep up. Eating well helps you avoid the dreaded "wall". It also gives your muscles the fuel they need to perform at their best. 

With advice from our certified nutritionist, I’ve put together some key advice. We’ll cover the best foods to support endurance, stamina, and recovery. Let’s dive into the essentials of pre-race nutrition and how you can make simple, effective choices for race day success.

What Should You Eat and Drink on Race Day? 🤔

The days leading up to your race are just as important as race day itself. In the 2 to 3 days before your event, focus on increasing your intake of complex carbohydrates like whole grains, sweet potatoes, and quinoa. These foods help stockpile glycogen in your muscles. This is the main fuel your body will burn during a cross-country race.

On race day, have a light, carb-rich meal a few hours before the start. This provides energy without weighing you down. Opt for easily digestible foods like oatmeal with fruit, a bagel with peanut butter and jam, or toast with a banana and honey. Pair this with plenty of water to stay hydrated. Avoid heavy or greasy foods that could cause discomfort while running.

As for hydration, aim to drink water throughout the morning before your race. Consider a sports drink if you need an electrolyte boost. Finding the right balance between fuel and hydration can make all the difference in keeping your energy levels high and your performance at its best.

Carbohydrates: The Primary Fuel Source 🔋

Carbs are your body’s go-to fuel for endurance activities like cross-country running. They break down into glucose, which is stored in your muscles as glycogen and used to power you through long distances. Without sufficient glycogen stores, your body has to work much harder to find energy, leaving you feeling fatigued and unable to maintain your pace.

In the days leading up to your race, focus on eating complex carbohydrates like pasta, rice, oats, and whole grains¹. These foods provide a steady release of energy and ensure your muscles are fully stocked with glycogen. 

Don’t run on an empty stomach or after fasting. This can have a negative impact on your performance. Without enough glycogen in your system, you may feel sluggish, weak, or even lightheaded. 

Race Day Breakfast Ideas 💡

A good race day breakfast can set the tone for your performance. The key is to choose foods that are rich in carbohydrates with a bit of protein and healthy fats to keep you energized without feeling weighed down. Eating the right breakfast a few hours before your race ensures your glycogen stores are topped off and you’re ready to perform at your best.

Here are some easy and effective breakfast ideas to consider. These are all good choices to add to your pre-race meal plan.

Snacks for a Last-Minute Boost ⚡

If you need a quick energy boost an hour before race time, choose light, easy-to-digest snacks. Here are some great options:

The Role of Protein for Muscle Repair 💪

Protein plays a crucial role in muscle repair and recovery². Including some protein in your pre-race meal³ can help support muscle health, especially after the strain of training. Protein helps to rebuild the small muscle tears that occur during exercise, ensuring your muscles are strong and ready for the next challenge.

Interestingly, combining protein with carbohydrates in your pre-race meals can also enhance glycogen replenishment. This combination helps your body absorb and store glycogen more efficiently, giving you better energy reserves during your race². 

Some quick meal ideas that provide the right balance of carbs and protein include:

• Yogurt with fruit

• Scrambled eggs on whole-grain toast

• A turkey sandwich 

Healthy Fats: Use in Moderation 🥑

Healthy fats are an important source of long-term energy for endurance activities. They support hormone production and help absorb essential vitamins. However, on race day, it’s crucial to consume fats in moderation, as they take longer to digest. Eating too much fat before a race can leave you feeling sluggish and may cause stomach discomfort.

Focus on incorporating healthy fats, such as avocado, nuts, and seeds, into your pre-race meals without overdoing it. For example, adding a slice of avocado to your toast or enjoying a small handful of nuts can provide sustained energy.

Avoid greasy or fried foods, as they can be hard to digest and may lead to gastrointestinal issues during your run. Foods like fast food or anything heavily coated in oil can cause discomfort and cramping, hindering your performance. 

Hydration: Don’t Overlook Liquids 💧

Hydration is a key factor in your race day performance. It’s essential to drink enough water in the days leading up to the event. Staying well-hydrated helps maintain your energy levels and supports optimal muscle function. However, don’t overhydrate right before the race, as this can lead to discomfort and frequent bathroom breaks during your run.

In the hours leading up to your race, focus on sipping water or an electrolyte drink to stay hydrated without overdoing it. This helps ensure that your body is adequately prepared without feeling weighed down. Aim for a balance, and listen to your body’s thirst cues to guide your hydration strategy. 

Foods to Avoid Before a Race 🚫

To ensure optimal performance and comfort on race day, it’s best to steer clear of certain foods that can lead to digestive issues. Here’s a list of problematic foods to avoid:

Runner's stomach is a common issue among athletes, triggered by several factors. Spicy or heavy meals can irritate the gastrointestinal tract, while dehydration can worsen these symptoms. Eating too close to race time can also hinder digestion. 

To reduce the risk of runner's stomach⁴, choose familiar, easily digestible foods, stay hydrated, and time your meals appropriately to ensure you feel your best on race day.

Timing Your Meal 🕐

Proper timing of your pre-race meal⁵ is crucial for optimal performance. Aim to eat 2-3 hours before the race to allow your body enough time to digest the food without feeling too full or sluggish. 

This window ensures your glycogen stores are topped off and helps prevent discomfort and cramps. By planning your meal ahead of time, you set yourself up for a more comfortable and effective race experience.

What to Eat the Night Before a Run 🌜

The night before a run, focus on meals that support your energy levels:

• Complex carbohydrates: Include foods like pasta, rice, quinoa, or sweet potatoes for a steady release of energy.

• Lean proteins: Add options such as chicken, fish, tofu, or legumes to aid muscle repair.

• Healthy fats: Incorporate sources like avocado, nuts, or olive oil to help sustain energy.

Stay hydrated by drinking plenty of water throughout the day, but avoid excessive liquid intake right before bed to prevent sleep interruptions. Steer clear of high-fiber and fatty foods, as they can cause discomfort during your run. Eat 3-4 hours before bedtime for optimal digestion, ensuring you wake up ready to perform your best.

Post-Race Recovery Tips ❤️‍🩹

Post-race nutrition is crucial for restoring glycogen stores and aiding muscle recovery². Eating shortly after exercise helps replenish these stores quickly, which can be especially useful if you have another race or intense workout planned soon after. 

However, it's important to listen to your body; many people may not feel hungry right after intense exercise. If you don't have a race shortly after, it’s perfectly fine to take your time and eat when you feel ready.

While your body needs refueling, you can start with lighter options if a full meal feels overwhelming. Consider liquid options like chocolate milk or a smoothie, as these can be easier to digest while still providing necessary nutrients.

Ideal Recovery Foods ✅

🍫 Chocolate milk: It offers an ideal carb-to-protein ratio, making it great for recovery⁶.

🥤 Smoothie with protein powder: This can be packed with nutrients and is easy to consume.

🥪 Sandwich with lean meat: A balanced option that combines carbs and protein for muscle recovery.

Special Dietary Considerations for Runners ⚠️

Runners with specific dietary restrictions should pay attention to their nutritional intake. This is essential for ensuring optimal performance and recovery.

FAQ

What should I eat the night before a cross-country race?

The night before your run, focus on complex carbohydrates like pasta, rice, or sweet potatoes, along with lean proteins such as chicken or tofu. This combination helps replenish glycogen stores and supports muscle recovery. Aim to eat 3-4 hours before bedtime for optimal digestion.

Is it okay to run on an empty stomach in the morning?

Running on an empty stomach can be okay for some, but it may lead to low energy levels and decreased performance. It’s generally better to consume a light snack before your run to provide some quick energy.

How much water should I drink before a race?

You should drink about 500-600 ml of water at least 2-3 hours before the race and 200-300 ml of water or a sports drink in the 10-20 minutes leading up to the race7. In the hour leading up to the race to stay hydrated without overdoing it.

What should I avoid eating before a race to prevent stomach issues?

Avoid high-fiber foods like beans and broccoli, as well as greasy or fried foods, which can lead to bloating and stomach cramps during your race. Stick to familiar, easily digestible foods.

References

1. https://pubmed.ncbi.nlm.nih.gov/18607222/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/

3. https://www.mdpi.com/2072-6643/12/11/3473

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7288429/

5. https://www.tandfonline.com/doi/full/10.1186/s12970-017-0189-4#d1e1593

6. https://journals.humankinetics.com/view/journals/ijsnem/16/1/article-p78.xml

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/