It's hard enough to decide what to eat on a normal day, let alone in the days and hours before an important triathlon. But as you probably know, the foods you eat the day before a triathlon can make a significant difference in your performance. Whether you’re gearing up for your first sprint triathlon or preparing for a full Ironman, your pre-race nutrition is a key factor in ensuring you feel strong and ready.
At MOTTIV, we understand the challenges athletes face in the 24 hours leading up to their big race—we’ve been there ourselves, agonizing over carbs and fiber content. Let’s break down exactly what to eat, how to plan your meals, and common pitfalls to avoid so you can crush it on race day.
What You’ll Learn in This Article
- The importance of pre-race nutrition for triathlons
- How to craft a winning nutrition plan tailored to you
- Top mistakes to avoid with nutrition
- The best foods to eat the day before a triathlon
- Optimal timing for meals and snacks
- Strategies for crafting personalized A, B, and C plans
- Frequently asked questions about nutrition
Pre-Race Nutrition: The 24 Hours Leading Up to Your Big Race
In the 24 hours leading up to a triathlon, your nutrition becomes more important than ever. Why? Because you need to top up your body's glycogen stores and get it hydrated. You also need to avoid anything that might upset your digestive system. Being thoughtful about your nutrition ensures that you’ll be fueled, energized, and ready to perform at your best on the big day.
- Carbohydrate reserves: Your muscles rely heavily on your muscles’ glycogen stores reserves during a triathlon. Low glycogen levels can lead to fatigue, especially over longer distances.
- Hydration: Staying adequately hydrated doesn’t mean drinking gallons of water alone; it means maintaining the right balance of fluids and electrolytes.
- Avoid digestive issues: What you eat can either set you up for success or send you running to the porta-potties. Stick to familiar, easily digested foods.
Make Your Plan
When crafting your unique, personalized nutrition plan, you should consider:
- Race distance: Shorter races, like sprint triathlons, require less carbohydrate loading than full Ironmans.
- Training volume decreases: As your training volume decreases in the days leading up to the race, you don’t need to overeat. Slightly larger meals will suffice.
- Personal preferences: Familiar foods will always win. Trying something new on race day is a recipe for disaster.
Common Mistakes to Avoid in Pre-Race Nutrition
- Overloading on carbs: While increased amounts of carbohydrates are essential, piling on plate after plate of pasta to the point of overeating is unnecessary. (Think of Michael Scott on The Office -- a fettuccine alfredo binge before a race is not advised!) This will only lead to bloating and an upset digestive system.
- Ignoring timing: Eating too late or too close to race start can interfere with your sleep and digestion.
- Forgetting hydration: Many athletes focus solely on food and forget the importance of drinking enough fluids with a good electrolyte balance.
- Eating unfamiliar foods: Avoid anything that might cause an unexpected food response or discomfort. Think back to your tough workouts; what did you eat in the hours before, and what worked best?
The Best Foods to Eat Before a Triathlon
Now that we've covered the basics of fueling, let's examine the specifics—from macronutrients to meal ideas.
Essential Carbohydrates: Fuel Up Correctly
Carbohydrates should be the backbone of any pre-race meal. Aim to incorporate slightly more of this important macronutrient into your last few meals (especially breakfast and lunch the day before your race) to ensure your energy stores are full. Here are some common examples of our favorite carbohydrate sources; these are easy foods to find when you're traveling to a race and are also easy to digest:
- Cooked baby potatoes
- White rice or jasmine rice
- Plain pasta or noodles
- Bread, bagels, or English muffins
- Waffles or pancakes (easy on the syrup!)
- Low-fiber cereals like cornflakes or Rice Krispies
Tip: Measure portions based on your needs. For most athletes, 1-2 servings per meal (approximately 50-100 grams of carbohydrate) is ideal.
Proteins and Fats: Balancing Your Diet
While carbs are the priority, don’t skip out on lean protein and small amounts of healthy fats. These help with satiety and overall balance.
- Lean protein: Grilled chicken, turkey, eggs, or fish
- Healthy fats: Olive oil, avocado, or a small handful of nuts
- Avoid overly fatty or fried foods, as they can delay digestion.
Hydration Strategy: Drink Smart, Not Just More
Staying hydrated is about quality, not quantity. Follow these tips:
- Sip a bottle of water with added electrolytes throughout the day.
- Avoid chugging large amounts of plain water, which can dilute your electrolytes.
- Include a sports drink with your meals or snacks to maintain balance.
Thousands of triathletes have learned how to expertly plan their nutrition strategies with my book, Triathlon Nutrition Foundations. We know nutrition can be overwhelming. That’s why we’re here to help!
Timing is Everything: When to Eat the Day and Night Before
It's not enough to simply increase the amount of carbohydrates in your meals the day before. Timing also matters. You don't want to be going to bed with a stomach full of heavy food. Trust us, it's hard enough to get a good night's sleep the night before your race without adding a bloated, uncomfortable belly! By focusing your carb intake on breakfast and lunch the day before the triathlon, you can carb load and clear the way for good digestion and sleep.
Start Your Carb-Load at Breakfast
Many triathlon nutrition experts recommend concentrating the bulk of your carbohydrate loading in the earlier part of the day before your race. By eating a larger-than-normal, carbohydrate-heavy breakfast, you'll not only top up your body's glycogen stores but also allow plenty of time for them to digest before your race. Continue to snack on carbohydrate-rich foods (such as fig Newton bars and pretzels) throughout the day.
Eat an Early Dinner and Other Strategies
Your pre-race dinner should also be built around carbohydrates but remain simple and familiar. Aim to eat an early dinner to give your body plenty of time to digest.
Dinner Ideas:
- Grilled chicken, white rice, and a small side salad
- Baked salmon, boiled potatoes, and steamed green beans
- Pasta with marinara sauce and a sprinkle of Parmesan cheese
Key Tip: Avoid overeating. A slightly larger meal than normal is enough to prime your energy systems.
Eat the Morning Of: Breakfast Strategies for Race-Day Success
Your last meal will be your race-day breakfast. On race morning, the goal is to fuel up without overloading your stomach; you want to race without too much going on in your stomach and gut.
Breakfast Ideas:
- A plain bagel with peanut butter and a banana
- Oatmeal with honey and a dash of cinnamon
- A waffle with jam and a small beverage of choice
Tip: Stick to easily digested carbohydrates and avoid high-fat and high-fiber foods. Again, look at what has worked for you in the past, whether that be successful pre-workout meals or tried and true, favorite pre-race meals you've already tried. When it comes to your personalized nutrition plan, remember you're the expert!
Timing Your Last Fuel Intake
In terms of timing your breakfast, we recommend eating your breakfast 2-3 hours before your race start time for optimal digestion. Here's a quick timeline you can follow on the morning of your triathlon:
- 2-3 hours before: Eat your main breakfast.
- 30-60 minutes before: Have a small snack, like a banana, 1 cup of applesauce, or sports nutrition such as an energy gel.
- Minutes before the race: Sip a bottle of water or sports drink.
Over 30,000 athletes have learned how to zero in on the pre-race nutrition that works best for them with help from our book, Triathlon Nutrition Foundations. We know nutrition can be overwhelming, and we’re here to help!
Crafting a Winning Plan: A, B, and C Strategies
We all have our preferred routine before racing that we like to follow. This ideal situation, or "Plan A", is, of course the way we hope our day will go. Below we outline how an ideal situation might be affected by travel or weather uncertainties.
Plan A: Your Ideal Day-Before Nutrition Plan
- Breakfast: Large pancake breakfast with fruit, yogurt, and coffee on the side.
- Lunch: Turkey sandwich with a side of pretzels
- Dinner: Grilled chicken, rice, and steamed veggies
- Breakfast: Bagel with honey and a banana
Plan B: Adjusting for Unexpected Changes
- If you're traveling and don't have access to foods that require a refrigerator, prioritize familiar, simple options. Ease of preparation is key.
- Use portable foods like bread, peanut butter, or pre-cooked rice.
Plan C: Dealing with Race Day Stress and Nerves
- Take small bites of your meals if nerves reduce your appetite.
- Stick to liquids like sports drinks or smoothies for easier absorption.
FAQ: Most Common Pre-Race Nutrition Questions for Triathletes
Q: What should I eat the night before a triathlon?
A slightly larger pre-race meal with carbohydrates like pasta, rice, or potatoes is ideal.
Q: How should I adjust my diet if my race starts very early?
Prepare breakfast the morning before the crack of dawn and prioritize easy-to-digest options.
Q: What are the best foods to eat to avoid digestive issues during the race?
Stick to low-fiber, easily digested carbohydrates, like white bread, bananas, or rice.
Q: Can I have caffeine or energy drinks as part of my pre-race nutrition?
If coffee is part of your favorite pre-race foods and routines, then a normal cup of coffee or a small dose of caffeine is fine. Caffeine has a light performance benefit as well, so use it to your advantage.
Q: How do weather conditions influence pre-race nutrition?
Even the best-laid fueling plans can be derailed by hot or humid weather, which increases the need for fluids and electrolytes, while cold weather may require slightly more carbohydrates for energy.
Conclusion
As you can see, your pre-race nutrition is as important as your training. By eating familiar, balanced meals and staying adequately hydrated, you’ll see how everything comes together and you can set a new personal best. Remember, stick to what works for you, and with MOTTIV’s guidance, you’ll be ready to conquer your big day.
If you’re looking to set big personal goals, check out our app with unlimited options for triathlon training and plans personalized for you. Download MOTTIV now to help optimize your race performance and nutrition!
