Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve performance when taken before a race. In this episode, we discuss how to structure your pre-race meal before a 5K to marathon, including what to eat, how to time it, and how to avoid GI upset.

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In this episode, you’ll learn:

✅ Why pre-race carbohydrates are beneficial at even the harder, shorter distances

✅ Why simple carbs are ideal before a race

✅ How to prevent GI upset on race day

✅ How to time your pre-race meals (including before late-start races)

✅ Caffeine timing before a race

✅ How to hydrate before a race

References

🔬 PMID: 33388079

🔬 PMID: 30747558

🔬PMID: 40089940

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

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