Race Day Nutrition Planner

Optimize your performance with a personalized nutrition strategy

Why Race Day Nutrition Matters

Proper nutrition during a race can be the difference between hitting your goals and hitting the wall. This planner helps you create a personalized hour-by-hour nutrition strategy based on scientific principles to optimize your performance.

Energy Management

Maintain optimal energy levels throughout your race

Hydration Balance

Stay properly hydrated to maintain performance

Performance Optimization

Maximize athletic output with perfect timing

Athlete Profile

Sports and Fitness Nutrition

Pre-Workout Nutrition Calculator

Calculate optimal pre-workout nutrient timing and amounts.

Post-Workout Nutrition Calculator

Determine ideal recovery nutrition based on workout type.

Athlete Protein Needs Calculator

Calculate protein requirements for different sports and training intensities.

Endurance Sports Nutrition Calculator

Plan nutrition for long-duration activities like marathons or cycling.

Strength Training Nutrition Calculator

Calculate macros for optimal muscle growth and strength gains.

Sports Hydration Calculator

Determine fluid needs based on exercise duration, intensity, and climate.

Carb-Loading Calculator

Plan carbohydrate intake before endurance events.

Recovery Nutrition Calculator

Calculate optimal post-exercise nutrition timing and composition.

Muscle Building Nutrition Calculator

Determine calories and macros needed for muscle hypertrophy.

Nutrition Science

Carbohydrate Requirements

Formula:

Carbs (g/hour) = 30g + (weight × intensity factor × duration factor)

For races >90 minutes, athletes should consume 30-90g of carbohydrates per hour depending on intensity and individual tolerance.

  • Short events (<60 min): Small amounts or mouth rinsing
  • 1-2.5 hour events: 30-60g per hour
  • Endurance events (>2.5 hours): 60-90g per hour (mix of glucose and fructose)

Fluid Requirements

Formula:

Fluid (ml/hour) = (Weight in kg × 10) + (ambient temperature in °C × 3)

Individual sweat rates vary widely; this formula provides a starting point that should be adjusted based on personal experience.

  • Typical range: 400-800ml per hour
  • Hot conditions: Increase by 200-300ml
  • High intensity: Increase by 100-200ml

Electrolytes

Formula:

Sodium (mg/hour) = 500mg + (sweat rate factor × temperature factor)

Typical sodium needs range from 500-1000mg per hour during prolonged exercise.

Pre-Race Carb Loading

Formula:

Carbs day before (g) = Weight in kg × 8-10g

For events lasting >90 minutes, carbohydrate loading can improve endurance performance.

Your Race Day Nutrition Plan

Nutrition Distribution

Hour-by-Hour Timeline

3 Hours Before Race

Pre-Race

Main pre-race meal

Carbs: 2g/kg (140g for 70kg athlete)
Protein: 20-25g
Fluid: 500-600ml water
Example FoodsOatmeal with banana and honey, toast with jam, low-fat yogurt

60 Minutes Before Race

Pre-Race

Pre-race snack

Carbs: 30g
Fluid: 250-300ml
Example FoodsEnergy gel, banana, sports drink

Race Start

Race Start
Fluid: 150ml water

Focus on good pacing and settling into rhythm

Hour 1

During Race
Carbs: 60g
Fluid: 600ml
Electrolytes: 500mg sodium
Example StrategyEnergy gel at 30min + sports drink throughout (sips every 15min)

Hour 2

During Race
Carbs: 60g
Fluid: 600ml
Electrolytes: 500mg sodium
Example StrategyHalf energy bar at 1h15min + energy gel at 1h45min + sports drink throughout

Hour 3

During Race
Carbs: 60g
Fluid: 650ml
Electrolytes: 700mg sodium
Example StrategyEnergy gel at 2h15min + energy gel with caffeine at 2h45min + sports drink throughout

Hour 4

During Race
Carbs: 70g
Fluid: 700ml
Electrolytes: 800mg sodium
Example StrategyEnergy gel with caffeine at 3h15min + energy gel at 3h45min + sports drink throughout

Post-Race

Recovery

Immediate recovery nutrition (0-30 minutes after finish)

Carbs: 1g/kg (70g for 70kg athlete)
Protein: 20-25g
Fluid: 500ml + additional to replace sweat losses
Electrolytes: 500mg sodium
Example FoodsRecovery shake, chocolate milk, banana with protein bar

Customize Your Plan

Preferences

Recommend easier-to-digest options

Adjusts hydration and electrolyte recommendations

Race Day Nutrition Summary

Total Nutrition Requirements

  • Carbohydrates: 280g
  • Protein: 45g
  • Fluid: 2800ml
  • Sodium: 2500mg
  • Caffeine: 100-200mg

Key Racing Zones

  • Starting Strong: 0-60 min (focus on pacing)
  • Steady State: 60-150 min (consistent nutrition)
  • Critical Zone: 150-210 min (potential wall)
  • Final Push: 210+ min (caffeine boost)

Race Day Checklist

  • Energy gels: 6-8
  • Sports drink mix: 2-3 servings
  • Energy bar: 1-2
  • Electrolyte tabs: 2-3
  • Caffeine source: 1-2 servings

Race Day Nutrition Tips

Best Practices

  • Practice your nutrition strategy in training before race day
  • Start fueling early – don't wait until you feel hungry or thirsty
  • Set reminders (watch alarms) for nutrition timing during the race
  • Choose familiar foods and products that you've tested before

Common Mistakes

  • Trying new products or foods on race day
  • Starting nutrition too late (after glycogen depletion begins)
  • Consuming too much fiber the day before or morning of race
  • Relying exclusively on water without electrolytes

Remember:

Your nutrition plan should be customized to your individual needs and preferences. What works for one athlete may not work for another. Always test your strategy during training and make adjustments based on your experience.