Sometimes it’s tough to keep track of everything you need on race morning. Is your favorite sports bra in the laundry? Where did you put that race bib? Is your watch fully charged? To take one thing off your proverbial plate, we’ve developed an easy guide to race-day eating. Lauren Antonucci, RDN, the founding director of Nutrition Energy NYC, has the perfect meal plan for every distance. If you’re running a 5K, 10K, half marathon or marathon, we have the ideal eats to fuel you through the finish line and beyond.
2 hours before: Toast with jelly and banana, plus 16 oz. water*. Fuel up with some easily digestible carbs.
During: Nothing. You’re running too fast! But if it’s hot, grab some water along the course.
30 minutes after: Low-fat yogurt. A little snack with protein will help recovery.
1 hour after: A real meal, like a veggie omelet and a piece of fruit. Replenish your body with healthy fuel.
*Attention coffee drinkers: Feel free to combo water and coffee for your pre-race ounces of liquid.