What's the best pre-race meal for my triathlon?

Hey there! I'm Rebekah De Couvreur, Registered Dietitian specializing in sports nutrition and Intuitive Eating for athletes of all ages and abilities. Today, I am here to answer the question - what's the best pre-race meal? This is a question I get often so I wanted to address it in more detail for you.

Photo from: https://www.formswim.com/blogs/all/training-for-a-sprint-triathlon-swimming

Timing: Your pre-race meal should be consumed 2-3 hours before your event.

Carbs are king: Aim for a meal high in carbohydrates, moderate in protein and low in fat. This will stabilize your fuel stores and satiate you while avoiding gastrointestinal discomfort.

Focus on hydration. Hydration efforts should be in place in the days leading up to your race, ensuring you are meeting your hydration requirements for optimal performance. The morning of your race, start sipping on fluids as soon as you get up and continue sipping until the start of the race. You can also incorporate some fluid-rich foods such as fruits, yogurt, applesauce, and milk into your pre-race meal.

Practice, practice, practice! You do not want to try something new on race day. What you eat prior to a race should be something you have successfully had many times before. Take as many opportunities as you can during training sessions to practice your pre-race fueling.

What do I do if my nerves ruin my appetite? If you have a nervous stomach, try smaller bits of food, more frequently before your race, focusing on carbohydrates. Instead of sipping on water, sip on juice for added carbs. Again, knowing that you tend to have trouble with your gut on race day, make sure you practice fueling methods that accomodate that.

Consider a top-up before your race: 30-60 minutes before your race, you could top-up your tank with a small, easy-to-digest carb snack. This could look like some fruit gummies, a juice box, watermelon or grapes, a small muffin, or a banana.

For more tips and help creating your individualized training and race day nutrition plan, contact me! Book your FREE DISCOVERY CALL today and we can get started!

Talk soon!