When to use this
The night before or the morning of any race, when the athlete is deciding what to eat and when.
- Planning meet-day wake-up and meal timing for the team.
- An athlete has raced on an empty stomach or had GI trouble mid-race before.
- Parents are asking what to feed their runner before a meet.
Advanced lab
Pre-race carbohydrate, by timing and food
The sheet gives calorie ranges per distance. Underneath them sits a simple idea: the more hours before the start, the fuller and more carb-rich the breakfast can be.
This is general guidance from adult endurance research, not a prescription. For an athlete with GI issues, an energy-availability concern, or a restrictive eating pattern, individualize with a sports dietitian before race week.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Burke LM, Jeukendrup AE, Jones AM, Mooses M.(2019) Contemporary nutrition strategies to optimize performance in distance runners and race walkers.
- Thomas DT, Erdman KA, Burke LM.(2016) ACSM/AND/DC Joint Position Statement: Nutrition and Athletic Performance.
- de Oliveira EP, Burini RC, Jeukendrup AE.(2014) Gastrointestinal complaints during exercise: Prevalence, etiology, and nutritional recommendations.
Where to go next
PrintablePair it with the hydration scheduleBreakfast is the fluid anchor — this sheet sets the sip timing around it.
ToolBuild the exact mealTurn the distance targets into a personalized race-morning plate.
GuideZoom out to the full weekThe Race Week Playbook covers the 7-day countdown this morning sits inside.
