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Race day nutrition doesn't start on race morning. The 72 hours before competition determine glycogen stores, hydration status, and gut readiness. Teach your athletes this timeline.
Goal: Top off glycogen stores without overeating or eating differently enough to cause GI issues.
| Meal | Strategy |
|---|---|
| All meals | Increase carbohydrate portion by ~20% |
| Add a snack | Extra bagel, granola bar, or fruit between meals |
| Hydration | Drink an extra 16 oz of water throughout the day |
Example adjustment:
| Strategy | Details |
|---|---|
| Carb-forward meals | Rice, pasta, bread, potatoes at every meal |
| Reduce fiber slightly | Less raw vegetables, fewer beans |
| Stay hydrated | Urine should be pale yellow |
| Normal sleep schedule | Don't change bedtime |
| Strategy | Details |
|---|---|
| Familiar foods only | Nothing new, nothing exotic |
| Larger lunch, moderate dinner | Front-load calories earlier |
| Limit high-fat foods | Slower digestion → morning discomfort |
| Extra electrolytes | Salt on food or electrolyte drink |
| Early bedtime | Even 30 minutes earlier helps |
The #1 pre-race mistake: Eating a huge pasta dinner the night before that causes bloating and poor sleep. A moderate, carb-rich dinner eaten by 7pm is far better.
| When | How Much | What |
|---|---|---|
| 72-48 hours out | Normal + 16 oz extra | Water |
| 24 hours out | Sip consistently | Water + electrolytes |
| Night before | 16 oz with dinner | Water |
| Race morning | 16-20 oz, 2-3 hours before | Water or sports drink |
| 10-15 min pre-race | 4-8 oz sips | Water |
At practice 3 days before a race:
"Alright, race prep starts today. Tonight I want everyone to add a little extra carbs to dinner — extra rice, extra bread, whatever. Tomorrow, same thing. Thursday night, eat something you know your stomach likes — nothing new. Friday morning, we'll talk about breakfast."
| Mistake | Fix |
|---|---|
| "Carbo-loading" by eating 2x normal | Just 20% more carbs |
| Trying new foods the night before | Stick to familiar meals |
| Drinking a gallon of water the morning of | Consistent hydration for 72 hours |
| Skipping dinner because of nerves | Eat something — even crackers + PB |
| Energy drinks the night before | No caffeine after 2pm |
Create a simple "Race Prep Card" to hand out at practice 3 days before your first meet. Include the 72-hour timeline on one side and hydration targets on the other.
Subscribe to unlock all 5 modules, plus 18 coach toolkit items and 300 nutrition guides.
View plans & pricing0 of 5 modules complete
Race day nutrition doesn't start on race morning. The 72 hours before competition determine glycogen stores, hydration status, and gut readiness. Teach your athletes this timeline.
Goal: Top off glycogen stores without overeating or eating differently enough to cause GI issues.
| Meal | Strategy |
|---|---|
| All meals | Increase carbohydrate portion by ~20% |
| Add a snack | Extra bagel, granola bar, or fruit between meals |
| Hydration | Drink an extra 16 oz of water throughout the day |
Example adjustment:
| Strategy | Details |
|---|---|
| Carb-forward meals | Rice, pasta, bread, potatoes at every meal |
| Reduce fiber slightly | Less raw vegetables, fewer beans |
| Stay hydrated | Urine should be pale yellow |
| Normal sleep schedule | Don't change bedtime |
| Strategy | Details |
|---|---|
| Familiar foods only | Nothing new, nothing exotic |
| Larger lunch, moderate dinner | Front-load calories earlier |
| Limit high-fat foods | Slower digestion → morning discomfort |
| Extra electrolytes | Salt on food or electrolyte drink |
| Early bedtime | Even 30 minutes earlier helps |
The #1 pre-race mistake: Eating a huge pasta dinner the night before that causes bloating and poor sleep. A moderate, carb-rich dinner eaten by 7pm is far better.
| When | How Much | What |
|---|---|---|
| 72-48 hours out | Normal + 16 oz extra | Water |
| 24 hours out | Sip consistently | Water + electrolytes |
| Night before | 16 oz with dinner | Water |
| Race morning | 16-20 oz, 2-3 hours before | Water or sports drink |
| 10-15 min pre-race | 4-8 oz sips | Water |
At practice 3 days before a race:
"Alright, race prep starts today. Tonight I want everyone to add a little extra carbs to dinner — extra rice, extra bread, whatever. Tomorrow, same thing. Thursday night, eat something you know your stomach likes — nothing new. Friday morning, we'll talk about breakfast."
| Mistake | Fix |
|---|---|
| "Carbo-loading" by eating 2x normal | Just 20% more carbs |
| Trying new foods the night before | Stick to familiar meals |
| Drinking a gallon of water the morning of | Consistent hydration for 72 hours |
| Skipping dinner because of nerves | Eat something — even crackers + PB |
| Energy drinks the night before | No caffeine after 2pm |
Create a simple "Race Prep Card" to hand out at practice 3 days before your first meet. Include the 72-hour timeline on one side and hydration targets on the other.
Subscribe to unlock all 5 modules, plus 18 coach toolkit items and 300 nutrition guides.
View plans & pricing