Aspire guide
Race Day Nutrition
Race Day Nutrition manual
Race Week Countdown: A 7-Day Nutrition Protocol for Championship Performance
A complete day-by-day, meal-by-meal race week nutrition protocol for championship performance, with specific food examples for every event group and a printable checklist.
Why this matters
Most athletes treat race week like a regular week with a race at the end.
Read time
9 min
Audience
Coach + Athlete + Parent
Use it for
Race Day Nutrition
Start here
Championship week should feel steadier and simpler as the race gets closer.
Coach prompt
Am I currently eating breakfast every day? If not, start today.
Print & share
Printable handout preview
One-page sheet
Race Week Countdown: A 7-Day Nutrition Protocol for Championship Performance
Read time
9 min
Audience
Coach + Athlete + Parent
Start with the printable
Championship week should feel steadier and simpler as the race gets closer.
Best next move
Use it this week
Am I currently eating breakfast every day? If not, start today.
Quick reference map
Use the guide like a structured handout
Protocol
Start here
Jump to this section and use it like a coaching quick reference.
Protocol
Day 3 (Friday): Full Carbohydrate Loading Protocol
Jump to this section and use it like a coaching quick reference.
Timeline
Day 7 (Monday of Race Week): Normal Training Diet Assessment
Jump to this section and use it like a coaching quick reference.
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
A complete day-by-day, meal-by-meal race week nutrition protocol for championship performance, with specific food examples for every event group and a…
7-5 days out
Protect normal meals and hydration
- The first job of race week is to avoid digging a hole early.
- Hit normal breakfast, lunch, dinner, and practice snacks.
4-3 days out
Shift carbs up if the event demands it
- Distance athletes and long competition days often benefit from more carbohydrate now.
- Use rice, pasta, bread, potatoes, bagels, fruit, and sports drinks as needed.
2-1 days out
Lower fiber and remove the obvious risks
- Swap in easier carbs and keep high-fat, fried, or ultra-spicy foods low.
- Do not use the team dinner as the only fueling strategy.
Protocol
Day 3 (Friday): Full Carbohydrate Loading Protocol
Day 3 is where actual carb loading lives, and it's not one dinner — it's the entire day.
Distance athletes (1500m, 3200m, 5K XC): 7–9g/kg body weight
Middle distance (800m, 1500m): 6–8g/kg
**Sprinters (100m–400m)
** 5–6g/kg
**Jumpers and hurdlers
** 5–6g/kg
**Throwers
** 5–7g/kg (higher end for athletes with larger body mass and heavy training load)
Day 7 (Monday of Race Week): Normal Training Diet Assessment
Day 7 is not the time to change anything.
Am I currently eating breakfast every day? If not, start today.
Is my hydration baseline where it should be? (Urine pale yellow by mid-morning — if not, increase…
Did I have any GI issues or food problems last week that I should note?
What is my race-morning meal going to be, and have I practiced it?
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Am I currently eating breakfast every day? If not, start today.
Source topics
race week nutrition • 7 day race protocol • championship nutrition countdown • carb loading protocol • race morning nutrition • pre-race meal plan