Race Week Nutrition 101: What to Eat, Drink, & Do Before an Event

How to Fuel the Days Leading Up to Your Race (Hint: It’s More Than Pasta the Night Before)

The MS 150 is just around the corner...

For those who don't know, that’s 150 mile bike ride split over 2 days, all in support of the National MS Society (Psst...if you’d like to donate to a great cause, you can do so here). As the official dietitian for team Wolf Pack TX (HOWL!) I'm here to make sure our riders are fully fueled and ready for the challenge ahead.

If you’re training for a similar big event (marathon, trail run, bike race), you might find yourself wondering, “What should I eat before the race?”

Glad you asked.

Most people start focusing on their nutrition the day before the big event…big mistake! One big pasta dinner the night beforehand isn’t going to do much.

The time to start dialing in your strategy is actually the week leading up to the event. A strong fueling strategy will significantly boost energy levels, help prevent the dreaded bonk, and will keep your legs turning across both days—without running on fumes by mile 80.

So let’s talk strategy.

Why Carb Loading Works—When Done Right

Carbohydrates are your body’s primary fuel during endurance efforts. But your muscles can only store a limited amount as glycogen—about 400–500 grams in total. Once those stores are depleted, you bonk—aka hit a wall of exhaustion that can derail your race.

True carb loading helps maximize your glycogen stores so you have more gas in the tank when it matters.

But here’s the key: It takes more than one dinner. To do it right, you’ll want to increase your carb intake starting about 2-3 days before your event.

Important note: studies show that women do not respond the same way to carb-loading as men (our bodies rely much more heavily on fatty acids for fuel). It can definitely be effective…but the strategy is slightly different. The most important thing for women: make sure you are eating enough. Before, during and after. Carb loading will only be effective for you if you follow this vital step (1)

How to Carb Load Effectively

7 Days before:

Eat enough. Carb loading only works if your overall calorie intake is adequate. This is especially true for women.

If you’re under-eating or trying to “clean things up” too much right before the ride, you won’t have enough energy on board to properly store glycogen, and your body will head into the weekend already running low. So don’t short yourself—this is not the time to be in a calorie deficit.

Now, before you use that as an excuse to take down three sleeves of Oreos, remember: quality energy matters!

Focus on getting enough fuel from solid sources like potatoes, fruit, beans, oats, and rice to prep your body for peak performance.

Daily recommended carbs: 1.4-2.3 grams per pound of body weight per day (3-5 g/kg)

For a 150-lb person, that’s ~210-345 grams of carbs per day.

2-3 Days Before:

Increase your carbohydrate intake while resting your muscles. This means light exercise only in the 36-48 hours before your event (walk, stretch, light jogging for short distances).

Men: 3.6-4.5 grams of carbs per pound of body weight per day (8-10 g/kg) (2,3)

For a 150-lb man: 540–675 grams of carbs per day. Yes, really.

Women: 2.7-3.2 grams of carbs per pound of body weight per day (6-7 g/kg) (4) For a 150-lb woman: 405-480 grams of carbs per day.

You may be thinking, “Wow, that’s a lot of carbs!” — and it is. If it seems like an overwhelming volume of food compared to what you're eating now, then try this: start by increasing your carbs by 30% for 1-2 days, then another 30%, and so on.

Cut back on fat!

To make room for them without overloading your system, it’s smart to cut back a bit on fat during your carb-loading days.

Why: High-fat meals slow digestion, which can interfere with how efficiently your body absorbs and stores those carbs as glycogen. Plus, fat is calorie-dense, so if you’re piling carbs and keeping fat high, you might end up eating more than your body can comfortably handle—leading to sluggishness or digestive issues.

The goal is to shift the balance of your meals: high carb, moderate protein, lower fat.

Additional Tips:

1. Focus on familiar, easy-to-digest carb sources: Potatoes, bananas and other fruit, applesauce, fruit juice, white rice, and rolled oats. Avoid excess fiber or fat—they can cause GI issues.

   
   

2. Don’t cut your protein. Keep protein moderate (0.6–0.8 g/lb) and make sure you’re still eating balanced meals—just with a heavier carb emphasis.

   
   

3. Spread your carbs throughout the day 5–6 “mini meals” is better than 2-3 big ones.

Example Day of Carb Loading (for a 150-lb athlete):

• Breakfast: Oatmeal with banana, honey, whey protein, and a glass of juice

• Snack: Bagel with jam and hard-boiled eggs

• Lunch: Rice bowl with grilled chicken and roasted sweet potatoes

• Snack: Applesauce, granola bar, and low-fat string cheese

• Dinner: Pasta with marinara and grilled chicken, side of steamed veggies

• Evening: Low-fat Greek yogurt with berries and a graham cracker

Hydration Starts Now

Don’t wait until the morning of the race to hydrate your body. That’s too late. Instead, focus on hydrating in the 3–4 days leading up to the event

• Drink ½ your body weight in ounces per day as a baseline (e.g. 150 lb = 75 oz/day).

  
  

• Add electrolytes daily—especially sodium. This helps your body retain fluid and stay balanced. Avoid overhydrating with plain water alone. It can dilute sodium levels and increase cramping risk.

Pro tip: A sports drink or electrolyte mix with sugar 1-2 times per day during race week will help you absorb water better and can help you meet your carbohydrate needs.

What About Events Like Hyrox?

If you're doing a high-intensity, strength-power event like Hyrox, your fuel plan will look a little different. You don’t need a full 3-day carb load, but you do need strategic fueling and hydration to support power output and fast recovery. Want a personalized strategy to fuel for that kind of race? Schedule a strategy session with me (or a complimentary consultation call to determine if it's a good fit).

TLDR: Your Pre-Race Game Plan

✅ Eat enough calories 1 week before the race. Focus a little more on carbs.

✅ Carb load for 2–3 days before the race. Reduce fat. Keep protein adequate.

✅ Eat familiar, low-fat, higher-carb meals and snacks

✅ Stay consistent with hydration and include electrolytes

✅ Don’t wait until the night before to prepare

You’ve trained hard. Don’t let poor fueling sabotage your ride.

This is a general strategy, but your plan should be tailored to your body, training, and preferences. If you want personalized guidance, schedule a strategy session with me. I’ll help you take the guesswork out of race week nutrition.

Stay tuned—I’ll be sharing a day-of fueling guide for race morning and tips for optimal recovery (especially for multi-day events!)

References:

1. Smith, J. W., Pascoe, D. D., Passe, D. H., Ruby, B. C., Stewart, L. K., & Baker, L. B. (2013). Curvilinear dose-response relationship of carbohydrate (0–120 g·h⁻¹) on exercise performance. Medicine & Science in Sports & Exercise, 45(2), 336–341. https://doi.org/10.1249/MSS.0b013e318272fb8b

2. Burke, L. M., Hawley, J. A., Wong, S. H. S., & Jeukendrup, A. E. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27. https://doi.org/10.1080/02640414.2011.585473

3. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006

4. Sims, S. T., & Yeager, S. (2024). Roar: Match your food and fitness to your unique female physiology for optimum performance, great health, and a strong body for life (Revised ed.). Rodale Books.