yellow banana on plate

It’s Race Day – should you eat before you run?

The dreaded question, should you take the risk and put food in your stomach before your race?

What if you get cramps?

What if you have to poo?

What if it upsets your stomach and things get weird?

These questions are real life, I don’t know about you but GI issues on a run is a HUGE fear.

They suck.

Here’s the deal, I used to think that by not eating, I was avoiding my biggest fear.

When in reality, I was hindering my potential and wrecking my bodies ability to recover well.

Food is fuel. Food will help you reach your potential.

You just have to know how to use it to your advantage.

Recommendations for foods to try before a race




Peanut Butter

Rice cakes Protein pancakes

Protein shake

How much food

You don’t have to eat much. This will all depend on the person however my general recommendations is as follows

  • Protein | 10-20 grams
  • Carbs | 20 – 30 grams

Make sure you test your meal out a few weeks before the race.

**My pro tip is to have this same meal or a similar meal before every long run. That way you get a feel for what it’s going to feel like.

Eating before your race will 100% enhance your performance, the key is figuring out what works best for your body first!

If you have questions or want to talk pre -race strategy, email me whitney@strengthinlight.com

Love & Light, Whit

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