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If you’re on a mission to run your first or fastest 5K, never underestimate the power of food. Loading up properly with the right pre-race fuel will not only keep your energy levels in check throughout the race, but also prevent you from suffering stomach A runner’s guide to carb loading for a marathon.
So, what exactly are the best things to eat – and indeed do – before a 5K? We’ve rounded up our seven top fuelling tips to help you on your way to 5K success.
1. Stay hydrated
It’s best to sip water regularly throughout the days before your race, whether that’s a 5K or something longer. Avoid downing fluids right before you hit the start line, though, as this could leave you feeling sick to your stomach or force you to take a mid-race toilet break. You want to start hydrating days – not minutes – before running.
Wash down your pre-race meal with plenty of fluids, so aim to drink 500-600ml around two to three hours before your race starts. It’s fine to include coffee, tea or sports drinks in your pre-race hydration strategy if you regularly drink these fluids before running and they don’t upset your stomach.
2. Skip the carb load
The best high-carb foods for runners carb loading – which involves increasing your intake of carbohydrate-heavy foods while cutting back on protein and fat in the days before a race – is geared toward events that last for 90 minutes or longer, like half marathons and marathons. It’s more than likely that you’ll be done with your 5K long before that!
For a 5K, you’ll probably have enough fuel stored in your body already to race at your best, without running out of energy. Eating a light, carbohydrate-based pre-race meal will help to keep your fuel stores in order...
3. Eat a small pre-race breakfast
If your 5K is in the morning, consume a light meal, of around 200-300 calories, one to two hours before the race. The majority of these calories should come from familiar, easy-to-digest carbohydrates, but make sure that the meal is low in fibre and fat, as both take a long time to digest. Aim to consume less than 10g of fibre per serving (or less if you have a sensitive stomach) and limit fat to 5-10g. It’s also a good idea to stay away from spicy foods, which could upset your stomach.
To set you up well, experiment with different foods before your training runs so that you know what works – and doesn’t work – for your system. That way, there will be no surprises on race day.
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- A runner’s guide to carb loading for a marathon porridge The best high-carb foods for runners.
4. Eat light before an afternoon race
If your race is in the late afternoon or early evening, what you eat at breakfast and lunch will have a big impact on how you feel during the event. For breakfast, focus on consuming carbohydrates with some lean protein. You might try porridge with fruit, low-fat yogurt topped with fruit and granola, or a bagel topped with a scrambled egg and some fruit on the side. Cereal is also a great bet, but avoid cereals that are high in fibre. (By that, we means cereals that contain more than 5g of fibre per serving.)
At lunch, avoid high-fat and high-protein items. You might have a serving of pasta tossed with some marinara sauce – just skip the cheese and buttery garlic bread – and a glass of skimmed milk. Or, you might try a turkey sandwich – just hold off on the mayonnaise and go easy on the veggie toppings – with a side of pretzels and a bottle of water.
Avoid eating until you’re stuffed and try to finish your meal about two hours before your race. You don’t want to arrive at the start line still feeling too full.
5. Have a pre-race snack if you’re hungry
If you feel hungry on the way to your 5K race, eat a small snack that quiets your hunger without filling you up. You might grab a small banana Does protein make you gain weight energy chews or an energy bar for quick fuel that’s easy to digest. If you go for an energy bar, pick one that is high in carbohydrate and contains less than 10g of protein and fat. Wash it down with a couple sips of water or sports drink.
6. Make time for a toilet stop
Plan to arrive at your 5K race with enough time to hit the bathrooms without feeling rushed. Getting there at least one hour before the start should give you plenty of time.
7. Don’t try anything new
Whatever you consume before your 5K, make it something that’s worked for you during your regular training runs. It should be something that makes you feel energised but doesn’t leave you with an upset stomach. Don’t try anything new – you don’t want your first or target 5K to be derailed by a pit stop.
Dr. Namrita Brooke is a full-time endurance sport coach and sport nutritionist advising active individuals and amateurs to professional athletes. She is also an adjunct professor in the Department of Movement Sciences and Health at University of West Florida. Professionally, she also serves on the Board of Editors of the Sports Nutrition Care Manual and remains involved in nutrition and exercise-related research, student mentorship, and coach development. Namrita's personal athletic experience ranges from ultra-endurance mountain biking to off-road triathlon, cross-country mountain bike racing, gravel cycling, duathlon, cyclocross, running, and trail running. Her research background includes hydration and sports drink research, and the interaction of nutrition, physical activity, and the brain.
