Tired of fading and bonking in a race? You may benefit from changing your race week and race day nutrition! What you eat before and during a race will make a significant difference in how your race goes. Race day nutrition can lead to breakthroughs! 
As a disclaimer, we are not registered dietitians. Laura spent 15 credit hours in graduate school on sports nutrition and is a certified sports nutritionist through the International Society of Sport Nutrition. 
We also answer a listener question: how can you hold a pace on race day if you haven’t held it that long in training?
Points we cover include:

Why you want to have a race day nutrition plan 

When and how to carb load before a race

Why it’s okay if you feel bloated before a race

What to eat before a race

What NOT to eat before a race

What to eat the night before a race

The importance of being hydrated before a race

The benefits of caffeine for racing

Carb intake and fueling during the race

Recommendations to avoid GI distress


Further Resources: 
https://www.featherstonenutrition.com/carb-loading/
https://lauranorrisrunning.com/carb-load-before-a-marathon/
https://lauranorrisrunning.com/what-to-eat-before-a-half-marathon/
https://www.runtothefinish.com/what-to-eat-before-a-race/
https://www.runtothefinish.com/what-to-eat-before-a-marathon/
https://lauranorrisrunning.com/how-to-avoid-hitting-the-wall-in-the-marathon/
https://lauranorrisrunning.com/your-ultimate-guide-to-running-gels/
https://lauranorrisrunning.com/the-best-sports-drinks-for-runners/
https://www.runtothefinish.com/best-running-gels/

References
PMID: 21590642
PMID: 33388079
PMID: 24901444
PMID: 24791914
Jeukendrup & Gleeson. (2016) Sport Nutrition, 3rd ed. Human Kinetics.

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