5 Mistakes to Avoid the Day Before a Race
By Mélanie Olivier, RD, M.Sc., Sports Nutritionist
Mistake #1: Trying Something New
A new meal, new gel, new drink or new shoes: your body hasn’t had time to adapt.
The risk of gastrointestinal issues increases when using products that have never been tested during exercise.
What to do instead
The day before a race, stick to what you’ve tested in training. Adjust according to the temperature and how you’re feeling that day.
TRAINING
WORKS
CONFIDENCE
Mistake #2: Carb-Loading at the Last Minute
Effective carb-loading happens over 24 to 48 hours, not in one big meal the night before.
What to do instead
Spread your carbohydrate intake across several meals and snacks, using simple, familiar sources of carbohydrates. Sugary drinks, honey or jam can also be useful.
Mistake #3: Eating Too Much Fiber or Fat
Fiber, gas-producing foods and fats slow digestion and increase the risk of digestive discomfort.
What to do instead
Choose rice, pasta, white bread and lean proteins. Limit fiber intake 24 to 48 hours before the start.
Mistake #4: Having a Drink to Relax
Alcohol disrupts sleep and interferes with the replenishment of muscle glycogen stores.
Even a single drink can reduce the quality of restorative sleep before exercise.
What to do instead
Choose a relaxing routine that helps you get a good night’s sleep instead.
Mistake #5: Drinking More Than You Need
Drinking much more than necessary the day before or morning of a race can increase the risk of exercise-associated hyponatremia.
What to do instead
Drink according to your thirst. Add a source of sodium and a few salty foods if the race is long or takes place in hot weather.
The Golden Rule
Good nutrition preparation doesn’t start the day before the race.
Every training session is an opportunity to test and validate your strategy so you can show up on race day feeling confident.
Have a question about your nutrition preparation? Leave it in the comments.
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