Achieve the results you know are possible by getting your pre-race nutrition correct.

Eating the right foods the night before a race helps you fuel for success and achieve the results you know you’re capable of.

This is even more important when racing over longer distances like a half or a full marathon.

You want to start your race with full glycogen stores — this is essentially your fuel tank. 

For some events, you will need to start filling up your glycogen stores days before a race, like a marathon. 

This article explains what to eat the night before a race, from the 5k to the marathon, to help fuel you to the finish line.

What you will learn:

  • What to eat the night before a race, from 5k to the marathon 

  • The importance of carbohydrates and how they fuel the body

  • What foods to prioritise and what to avoid 

What should you eat the night before a race?

What you should eat the night before a race depends on the race distance.

For example, if you race a 5km, you can likely eat the same meal as usual because you don’t need to carbohydrate load. If you are running a marathon, on the other hand, you would need to eat more carbohydrates. 

Below, I explain what to eat the night before various race distances to help you perform at your best.

What to eat the night before a race 5k

You don’t need to carbohydrate load — when you eat more carbs the days leading up to a race — for shorter race distances like the 5k.

The night before a 5k, eat a well-balanced meal with plenty of carbs. But don’t overdo it.

Stick to familiar foods and drink plenty of water. You may also want to take electrolytes 1 to 2 days before to ensure proper hydration.

What to eat the night before a 10k race

Fueling for a 10k is very similar to a 5k race — you don’t need to carb load.

Stick to foods you tolerate well and are familiar with. Drink plenty of water and add electrolytes if needed.

If you feel hungry or want a little extra carb-kick before the race, eat a small meal 2-4 hours before the event. But this will depend on the time of your race.

What to eat the night before a half-marathon

In the days leading up to a half-marathon, eat more carbohydrates.

This ensures your glycogen stores are full and gives you more energy on race day.

As a general rule of thumb, aim for 8 to 12g per kg of bodyweight 1 to 2 days before a half marathon.

For example, a 70kg runner would aim for 560 to 850g of carbohydrates.

This is quite a lot of carbs so you will need to eat more with your evening meal the night before a race.

Foods like rice, potatoes, pasta, and couscous are all high in carbohydrates. Avoid fried or processed carbohydrate foods because they often cause digestive discomfort, lack other nutrients, and can cause spikes in energy, which may also impact your sleep.

Just like the other race distances, drink plenty of water and electrolytes the night before and in the days leading up to a half marathon.

What to eat the night before a marathon 

Before a marathon, you want to eat more carbs at least 2-3 days before race day.

8 to 12g of carbs per kg of bodyweight is a good target.

The night before a marathon, eat a meal with plenty of carbs and moderate protein.

Again, stick to foods you are familiar with and know your body tolerates well.

Jena Brown, RD, CSSD, sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas, recommends 60 to 90 grams of carbohydrates and 20 to 30g of protein the evening before a marathon. Example meals include pasta with marinara sauce or a large baked potato with grated cheese.

Drink plenty of water and electrolytes to ensure the body stores the added carbs in your muscles for essential race day fuel.

For more advice on pre-marathon nutrition, read our blog post on what to eat before a marathon with expert tips from sports dietitians. 

What foods to avoid 

Brown stresses the importance of not trying new or spicy foods that could possibly cause gastrointestinal distress before a race, whether that’s a 5k or a marathon.

Foods to avoid include:

  • Fatty foods

  • Spicy foods

  • Foods high in fibre 

  • Dairy products 

  • Fried foods

  • Alcohol 

  • Protein bars (save these for post-race to kickstart recovery)

Key takeaways

  • What you eat the night before a race depends on the race distance

  • Avoid trying new food the night before, and do not drink alcohol 

  • If running a 5k or 10k, your regular evening meals will likely be fine, as you do not need to carb load for these events

  • If racing a half or full marathon, carb load by aiming for 8 to 12g of carbs per kg of bodyweight

  • Avoid spicy foods, eating too much fibre, dairy products, fatty and fried foods, and alcohol and protein bars the evening before to avoid gastrointestinal upset 

FAQs

Why do runners eat honey before a race?

Runners eat honey before a race because it provides a quick source of easy-to-digest carbohydrates. It’s rich in natural sugars like fructose and glucose and is also low in fiber, which reduces the risk of gastrointestinal upset.

Is pizza good to eat the night before a race?

Pizza is a popular option for runners the night before a race. However, avoid highly processed options. If possible, choose a thin-crust pizza with moderate protein and low fat and fiber to avoid possible digestive issues. A homemade pizza is an excellent, healthier option.

What to eat before running in the morning? 

Before running in the morning, eat foods that are easy to digest and low in fibre to avoid potential digestive issues. Oatmeal with honey, or toast and a banana, are great options.