What to Eat on Race Day

In two previous articles, we reviewed the importance of nutrition for training, performance, and recovery with a focus on carbohydrates, protein, and fluid. We also reviewed what to eat before, during, and after exercise. In this article, we will focus more on what to eat for race day!


Breakfast: focus on balanced eating with carbohydrates, protein, and fluid


Coffee can be an energizing option the morning of race day; but be sure not to overdo it on the caffeine or you’ll be running to the bathroom during your race!


Pre-Race Snack(s): focus on carbohydrates and fluid

  • Toast with butter and jam
  • Small bowl of pasta with tomato-based sauce
  • Try our Smoothie Bowl – click here for recipe!



Post-Race Snack(s): focus on carbohydrates, protein, and fluid

  • Canned salmon with crackers
  • Fresh fruit topped with plain Greek yogurt
  • Try our Chocolate Chip Protein Balls – click here for recipe!



Post-Race Meal: focus on carbohydrates, protein, and fluid


Dinner: focus on balanced eating that includes ½ plate of vegetables, ¼ plate of protein, ¼ plate of starches and grains

  • Chicken or fish with mixed stir fried vegetables over a bed of brown rice
  • Spaghetti with lean beef bolognese sauce – toss in some extra vegetables to your sauce!
  • Try our Rainbow Rolls – click here for recipe!



Bedtime Snack: some research suggests that casein, a protein found in dairy, can help enhance muscle recovery overnight

  • Glass of milk with handful of mixed nuts/seeds
  • Plain Greek yogurt with berries
  • 2 oz cheese and multigrain crackers


You can find lots more delicious recipes on our website www.vancouverdietitians.ca!


Alexandra Inman
Registered Dietitian at Vancouver Dietitians
Alexandra Inman, BSc, RD is a Registered Dietitian with the College of Dietitians of British Columbia and is currently working as a clinical dietitian with Fraser Health where she has experience in Medicine, Pediatrics, and Maternity (to name a few!). Alex graduated with honours from the University of British Columbia (UBC) in Food, Nutrition, and Health, where she also completed her Dietetics degree, including her internship with Vancouver Coastal Health. Read full bio


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