Pre-race nutrition: fueling strategy the day before and race morning

Fueling protocol in the 24-48 h before race start to maximize glycogen stores and avoid digestive issues.

Pre-race nutrition has two goals: saturating muscle and liver glycogen stores and ensuring digestive comfort. Day before: moderate glycemic index foods (pasta, rice, bread), high fluid intake (2-3 L with electrolytes). Race morning (2-3 h before start): light meal low in fibre and fat, 60-90 g carbs (oatmeal and honey or white bread and jam). Avoid unfamiliar foods, spices, legumes. Last gel 15-20 min before start if needed.

Source Thomas et al., 2016: Nutrition and Athletic Performance, Journal of the Academy of Nutrition and Dietetics