With all of the nervous anticipation the day before a race brings, pre-race nutrition is often low on the thought radar. A big bowl of pasta the night before should do it, right? Perhaps; although given the nature of triathlon i.e. the early starts, travelling, nerves, heat and lengthy duration means what you eat in the lead up to a event is a critical component to your final countdown to the gun. No one menu is a perfect fit for all athletes, but there are some general rules and guidelines that everyone can use in the 24 hours pre race.

Hydration is job #1 as dehydration is the single biggest nutritional issue that can affect your race. Studies show that a loss of fluid equal 2% of body weight lost is sufficient to cause a detectable decrease in performance. Starting the race adequately hydrated should be a priority in the 24hrs pre race. The best way to do this is to consume enough fluid so that your urine is very light to clear in colour. Note, it is impossible to "fluid load" so drinking past this point will not help. It will only serve to disrupt your sleep and upset your electrolyte balance.

The last supper is job #2. Ideally your last large meal should be finished 10-12 hours before your scheduled race start to ensure it has been completely digested. There is no "one size fits all" meal that works for everyone, but you want to stick with familiar foods that you know you usually digest well. Avoid foods that are slow to empty from the stomach, such as fatty foods (e.g. creamy rich sauces, cheesy foods, fried / oily foods, fatty meats). The simpler the meal, the better, and be sure that it contains a source of carbohydrate (rice, pasta, potato, bread) to top up liver and muscle glycogen stores. Stick to usual portions and avoid over-eating here, as it is likely to make you feel heavy, sluggish, bloated and slow in the morning. "Carbohydrate loading" will not result from one high carb meal the day before an event – it requires planning.

The pre-race meal is job #3. The purpose of the pre-race meal is to top up liver glycogen stores that diminish in the overnight fast. As most triathlon races are held early morning, you should aim to have a pre-event meal containing 1-2g of carbohydrate per kg body weight, 2-2½ hours before the race. Research is showing that the glycemic index (GI) of the carbohydrate chosen i.e. either high or low does not affect performance so long as the recommended target amount of carbohydrate is achieved. If you are running late, or suffer from pre-race nerves or gastrointestinal upset commonly during races you may benefit from having a liquid pre race meal. As with the last supper, avoid fatty foods (such bacon and egg rolls...!). Aim to consume 400-600ml of fluid with the pre-event meal to ensure adequate hydration status before the event. Having a sports drink is a useful way of meeting your pre-event carbohydrate and fluid needs simultaneously. Sip on a sports drink / water combo right up until the gun goes off, to help promote gastric emptying before the race.

Above all else make sure the pre-event meal is one that you have practiced in training. Race morning is not the best time to try anything new. The pre-event meal will take on increasing importance the longer race being attempted. For Olympic distance races, a carbohydrate loading strategy may also be beneficial; and for distances beyond this a hydration plan including a sodium replacement strategy is vital, especially when racing in hot conditions. For advice on this, consult a Sports Dietitian.

Kate Battocchio

Accredited Practicing Dietitian, Sports Dietitian and Exercise Physiologist

Activate Sports and Lifestyle Nutrition

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