Top 10 Tips For Smashing Race Day Fuelling

Last Updated on 17th April 2025 by Hannah

After months of training and pushing your limits, race day is nearly here. But even peak fitness can’t offset poor nutrition. That’s why Gousto and Runna have teamed up to share 10 essential fuelling tips to help you perform at your best. 

Gousto customers get a FREE 2-week trial of the Runna app! Use code GOUSTO to unlock expert tips

Now let’s get started on how to smash your race day fuelling.

1. Carb load like a pro

There’s a lot of chat about carb loading, and here’s our take: increasing your carb intake 2–3 days before your race can help top up your glycogen stores. These are your body’s fuel tanks, and you’ll want them full for when things get tough. We’re talking grains, pasta, rice, potatoes – hearty, starchy meals that will fuel you! Go for those healthy wholegrains and wholewheat options where you can.

Pro tip: Race week is not the time to cut back on carbs or calories. Instead, think of it as an excuse to enjoy some epic meals – check out our Pasta Pronto range for quick and delicious carbs.

2. Hydrate early (but not too much)

Start hydrating the day before – ideally 24 hours ahead – and continue sipping water the morning of the race. Avoid overhydrating which can dilute your electrolyte levels. Consider including an electrolyte drink to help your body hold onto hydration and keep your muscles from cramping and fatigue.

3. Eat 2-4 hours before the start

Plan a pre-race meal that’s high in carbs, low in fat, fibre, and is easy to digest. Think porridge with honey and banana, or toast with nut butter and jam. Keep it simple and satisfying.

4. Stick to what you know

Race day is not the time to experiment. Avoid trying new foods, drinks, or gels before or during the race. Trust us – your gut will thank you. Stick with tried and tested fuel!

5. Time it right

Got an early race and not much time for a full meal? Go for a light, energising snack, like half a banana or a small smoothie with oats and honey – enough to fuel you without feeling heavy.

Remember: the longer the race, the more important your pre-race nutrition becomes. A quick smoothie might do the trick for a 10K, but you’ll need something more substantial for a marathon.

6. Fuel early

The biggest fuelling mistake on race day? Waiting until you’re tired to eat. Start fuelling within the first 30 minutes of your race, especially for anything over 90 minutes. That way, you stay topped up and never hit the dreaded crash.

7. Set reminders to fuel 

During your race, when you’re in the zone, it’s easy to forget to eat or drink. Why not use your watch or mental mile-markers as a reminder to have small, regular fuel boosts.

8. Choose easy-to-digest carbs

Go for simple, fast-acting carbs during your race, think bananas, dried fruit or energy gels (if that’s your thing). Just remember, heavy foods can weigh you down and cause discomfort, so don’t overdo it!

9. Adapt to the weather

Hot or humid conditions? Increase your electrolyte intake and stay on top of hydration. Cold and rainy? You might not feel thirsty, but hydration still matters. Always adjust your strategy to the forecast.

10. Recover right

You’ve crossed the finish line – well done! Now it’s time to recover. Keep hydrated and aim to eat a meal rich in both carbs and protein within 30–60 minutes of finishing to kickstart muscle repair and top up your glycogen levels.

Need inspo? Our Protein Hit recipes pack in at least 30g of protein per meal, like this Pan-Fried Steak With Black Bean Veg And Rice. Perfect for post-run recovery without any fuss.

Fuelling properly isn’t just for race day, it starts with the habits you build in the days and weeks leading up to it. Cook smart and eat well with Gousto’s deliciously balanced recipes, and stay on track with your training using Runna. Together, we’ll help you get one step closer to your race day PB.

Make the most of the FREE 2-week trial of the Runna app. Use code GOUSTO to unlock your personalised running plan – don’t miss out!