You’ve made it to the night before your big race – whether that’s a 5K, 10K, half marathon, or marathon! As you prepare your body and mind for tomorrow’s endeavor, your brain might be weaving through questions about what to eat.
Is it really best to carb load, or should you have a lighter meal? What foods will help you perform your best? Are there any foods to stay away from?
Let me give you the quick and simple answer first – eat whatever foods you usually eat the night before long runs that sit well in your stomach!
But what if you never really thought about what to eat the night before your long runs? No worries – as a sports dietitian, I’m going to share some key tips for building a great meal the night before a long run or race. Let’s dive in!
Note: This post was originally published in 2022 and has been updated in 2025.
Disclaimer: This post was written and reviewed by Chrissy Carroll, MPH, RD, RRCA Running Coach. It is for informational purposes only and should not be construed as nutrition advice. For individualized nutrition questions, please consult a Registered Dietitian.
What should you eat the night before a race?
Make your dinner a balanced meal that features carbohydrates and protein, along with smaller amounts of fat.
Carbohydrates are essential because these are stored as energy in muscles, also called glycogen stores. When you run in a race, your body uses a combination of these stored carbohydrates and fat as fuel. As such, it’s important that your meals leading up to the race have some carbohydrates to top off those energy stores.
You don’t have to worry too much about proportions if you’re getting ready for a 5K or 10K. If you’re preparing for a half marathon or marathon, though, take some time to double check that you’ve got enough of those carbs on your plate.
Consider using the plate method for guidance. Before your longer races, aim for:
- ¼ of your plate with protein (meat, poultry, fish, eggs, dairy, tofu, legumes, etc)
- ¼ of your plate with veggies and/or fruits (however, if you’re stomach is on the fritz and you’re worried about how these will sit, it’s fine to skip ’em tonight – it’s just one day)
- ½ of your plate with grains or starchy vegetables, like pasta, bread, pancakes, rice, potatoes, or sweet potatoes.
Pre-race dinner ideas
Here are some examples of carb-rich meals for the night before a race that have worked well for athletes I’ve worked with (and myself personally too):
- Pasta with red sauce, zucchini, and lean beef
- Quinoa or rice bowl with grilled chicken, roasted sweet potato, chopped tomatoes, and avocado
- Short stack of pancakes, fruit salad, and a scrambled egg
- Stir fry with chicken/tofu/shrimp, veggies, and rice
- Roasted salmon over rice with zucchini
- Turkey burger on a bun, cucumber salad, and roasted potatoes
- Sweet potato hash with eggs
What if you don’t want a big dinner?
Are you someone that loses your appetite when you get a bit nervous the night before a race? No problem. In this case, aim to make lunch your bigger meal of the day, and then have something smaller as your evening meal. You’ll also have the chance to replenish your fuel stores with a good breakfast, so don’t panic if you’re not feeling super hungry the night before.
Does race distance matter when it comes to what to eat?
Yes and no. The night before any race, it’s smart to eat a balanced meal that sits well in your stomach. But the content of that meal (and your other meals in the days leading up to that race) becomes much more important for longer distances like the half marathon and marathon.
Foods to avoid
There’s no hard-and-fast rule about specific foods to avoid, as this will likely depend on your individual tolerance to foods, personal preferences, etc. However, here are some general tips:
- Avoid too much fiber. Fiber is important in an everyday diet for digestive health, but too much fiber the night before a race can sometimes lead to stomach upset. Many athletes will benefit from a little fiber in their meal – which can help maintain regularity in your bathroom schedule leading up to your race – but don’t overdo it. And if you know your body is sensitive to certain high-fiber foods (like beans, for example), feel free to avoid those at dinner.
- Avoid too much fat. An excessively high-fat meal can cause indigestion and stomach upset, which is the last thing you want the night before a race. For many athletes, it’s best to avoid fried foods or overly fatty meats.
- Skip spicy foods if you know they don’t sit well. There’s nothing wrong with spicy foods if you eat them comfortably and regularly. However, if you know spicy foods sometimes give you an upset stomach, probably best to skip ’em the night before a race.
- Avoid sugar alcohols. Sugar alcohols like xylitol, eryhtritol, sorbitol, maltitol, and mannitol are commonly found in sugar-free desserts and candies (for example, they’re super common in those lower-cal pints of ice cream). However, many people are sensitive to these, experiencing stomach upset. And in large amounts, they can cause water to shift into the large intestine, causing diarrhea.
- Don’t try anything new. In general, it’s best to err on the side of caution and not try any new or untested foods in the days leading up to your race. Stick to what you know works well for your body.
What about hydration the night before?
You’ll want to stay hydrated the day before your race, but no need to overdo it. Chugging extra glasses of water at dinner can lead to extra bathroom runs throughout the night – which might make getting quality sleep difficult.
Instead, sip on your water bottle regularly throughout the day before.
Final thoughts
When it comes to what to eat the night before the race, much of the answer lies in what makes you feel your best! Choose carb-rich foods that you know sit well and that you enjoy eating. Skip any new-to-you foods, or meals that are very high in fat or fiber. Good luck at your race!
Please pin this post to share with others.
- Oreo Overnight Oats - July 3, 2025
- How to Build a Fitness-Fueling Power Bowl - July 2, 2025
- High Protein Iced Sweetpotato Latte - July 1, 2025
Leave a Reply