Over the last few weeks, many Tattersalls athletes have achieved personal bests and set new records, an incredible effort all around!
One of the key factors in peak performance is pre-race nutrition. Below, we’ve outlined our recommendations to help you prepare for your event and get the most out of your training. No matter if it’s your first 5km or a full marathon, what you eat before your event matters just as much as how you train.
2–5 Days Before the Event
In the days leading up to your event, focus on complex, low-GI carbohydrates paired with balanced protein sources. Great options include:
- Brown rice, wholemeal pasta or quinoa
- Sweet potato (not deep-fried)
- Oatmeal and wholegrain bread
- Bananas with berries and almonds (hello, good fats!)
Tip: Reduce high-fibre foods two days before your event to avoid digestive issues on race day.
The Night Before the Big Event
Keep it simple! Stick to familiar foods that are easy to digest. Our go-to pre-race meals include:
- Grilled chicken with brown rice and sweet potato
- Stir-fried veggies with noodles
- Bread with nut butter
Race Day Morning
Aim to eat around two hours before your start time to allow your body enough time to digest. Your meal should be high in carbohydrates, moderate in protein, and low in fat and fibre.
Try:
- A bagel with cream cheese and egg whites
- Toast with peanut butter and banana
- Oatmeal with mixed berries
- A coffee (if it’s part of your usual morning routine)
Hydration
Staying hydrated is just as important as fuelling up. Sip on water or an electrolyte-based drink two hours before your start time, and continue to hydrate throughout and after the event.
As always, your nutrition plan should work for you. If you have any questions about pre-race nutrition or performance-based eating, reach out to our Athletic Department Manager, Malcolm, at [email protected]
