Parent5 min
Inputs
- Race start time and event distance
- Stomach tolerance or food limits
Outputs
- A timed pre-race meal plan
- A short avoid list for race morning
Your Race Details
Morning
Afternoon
Based on Thomas et al. (2016), Burke et al. (2011), and Jeukendrup (2014) pre-competition nutrition.
Evidence Base
Thomas et al. (2016). J Acad Nutr Diet. Pre-event meals eaten 3–4 hours before exercise support glycogen stores and reduce GI distress.
Burke et al. (2019). Int J Sport Nutr Exerc Metab. IAAF consensus recommends individualized pre-event meals timed 2–4 hours before competition.