Race Day Fuelling Plan... A Quick Guide!

September 29, 2022

Nick Hancock

Race day is the culmination of weeks or even months of training, and having a well-planned nutrition strategy can make all the difference in your performance. In this blog, we will dive into the crucial topic of race day nutrition for runners, equipping you with the knowledge and tips you need to fuel your body effectively and optimise your race day experience. From pre-run meals to on-the-go fueling strategies, we'll cover everything you need to know to ensure you're nourished, energised, and ready to conquer the finish line. Get ready to fine-tune your nutrition game and unlock your true running potential on race day.

race day nutrition
A race day nutrition plan should not be overcomplicated and should closely mirror that of what you have been trialing during training.

Four important elements of a race day nutrition strategy

The Tried and True: Nutrition Guidelines for Race Day Success

To excel on race day, it's crucial to follow a proven nutrition strategy that has been tested and perfected during your training. In this article, we'll explore essential guidelines to ensure you eat and drink what works best for your body. From prioritising hydration to setting calorie and fluid intake targets, we'll discuss key considerations for race day fuelling. Additionally, we'll delve into incorporating other nutritional aspects like caffeine and stomach-settling options, emphasising the importance of trialing them during training to understand how your body responds. Get ready to fine-tune your race day nutrition and optimise your performance.

Hydration Matters: Prioritising Fluid Intake on Race Day

When it comes to race day nutrition, focusing on hydration needs should be your top priority. In this blog post, we'll emphasise the significance of proper hydration for optimal performance. We'll guide you in targeting a specific amount of fluids to ingest per hour, taking into account temperature fluctuations that can affect your hydration requirements. By understanding and meeting your body's fluid needs, you'll enhance your endurance and maintain peak performance throughout the race. Join us as we explore the importance of hydration in race day nutrition and equip you with the knowledge to keep your fluid intake on track.

Fuel for Success: Targeting Caloric Intake on Race Day

To perform at your best during a race, you need to provide your body with the right amount of fuel. In this blog, we'll delve into the importance of targeting a specific number of calories to consume per hour on race day. We'll discuss the significance of meeting your energy demands to sustain your performance and avoid hitting the dreaded "wall." By understanding your calorie needs and fuelling appropriately, you'll maximise your running potential. Join us as we uncover the strategies to ensure you're adequately fuelled for success on race day.

Beyond Hydration and Calories: Incorporating Key Nutritional Aspects for Race Day

Race day nutrition goes beyond hydration and calorie intake; it encompasses other crucial aspects to optimise your performance. In this article, we'll guide you on when and how to incorporate nutritional elements such as caffeine and stomach-settling options like ginger. We'll emphasise the importance of trialing these components during your training to gauge how your body responds. By understanding how to incorporate these additional aspects into your race day nutrition plan, you'll enhance your focus, settle your stomach, and take your performance to new heights. Join us as we explore the broader scope of race day nutrition and uncover the strategies to ensure a successful and comfortable race experience.

nutrition while racing | racer in action

Simplicity in Action: A Sample Race Day Nutritional Strategy

Crafting a well-structured nutrition plan for race day is vital for every athlete's success. In this article, we present a sample race day nutritional strategy that emphasises simplicity without compromising performance. This framework serves as a blueprint to guide athletes in developing their personalised nutrition plans. By following a structured approach like this, you can optimize your fueling strategy, ensure adequate energy levels, and maintain focus throughout the race. Join us as we explore this sample race day nutritional strategy and learn how simplicity can be the key to achieving your best performance.

sample race day nutrition plan


A well-executed race day nutritional strategy is a crucial component of your overall performance as an athlete. While the sample strategy provided here focuses on simplicity, it serves as a valuable framework for building your personalised plan. Remember, the key is to find what works best for you through trial and experimentation during your training. By prioritizing hydration, setting calorie targets, and incorporating key nutritional aspects like caffeine and stomach-settling options, you can optimize your race day fueling and give yourself the best chance for success. With careful planning and preparation, you'll be equipped to conquer the challenges ahead and cross the finish line with strength and determination. So, fuel up, trust in your training, and let your nutrition be the secret weapon that propels you to race day victory. If you want to read more on our tips for the best carbs for running click the link.

For more information on carb-loading or if you're ready for expert coaching to improve your running performance, contact me at nick@maximummileagecoaching.com

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