Runners always have questions about how to fuel properly, so we went straight to the expert. In this blog post, Lauren Couls tackles the top three nutrition questions we hear most often from our community, breaking down the myths and sharing clear, practical advice to help you fuel smarter and run stronger. Not only is Lauren a DPT, PT, and run coach, she is an active member of Team Running Lab and an accomplished runner herself.
How early do you get up before fueling for a race?
When it comes to race-day fueling, timing matters. For shorter races like a 5K or 10K, aim to eat easily digestible carbohydrates about 1-2 hours before the start. For longer distances such as a half marathon or beyond, plan a larger meal 3-4 hours before the race that includes carbohydrates along with some protein and healthy fats. About 30 minutes before either type of race, have a light snack, such as an energy bar or gel, to top off your fuel without weighing you down.
What kind of food is good to fuel with before the race?
Before a race, focus on fueling with easily digestible carbohydrates like Pop-Tarts, waffles, toast, muffins, or bagels, and keep fiber intake low to avoid stomach discomfort. For longer efforts, it can be helpful to include some protein and healthy fats, think eggs, a protein shake, or a bit of peanut butter, to provide sustained energy. Don’t forget to include electrolytes with your breakfast to support hydration and performance.
When do you start your carb load before a longer distance race?
For longer-distance races, it’s best to start carb loading about 2-3 days before a marathon, and for ultra-endurance events, you may extend that window to 5-7 days. During this period, gradually increase the proportion of your calories coming from carbohydrates while reducing fats and proteins. Be sure to boost your fluid intake and steer clear of high-fiber foods to minimize digestive issues. Carb loading is especially beneficial for any race lasting over 90-120 minutes. To personalize your approach, you can use this carb loading calculator to determine your specific needs.
Meet the Expert
