Whether you’re gearing up for your first race or you’re a seasoned endurance athlete chasing a personal best, one thing is certain: nutrition is your secret weapon. Training hard is only half the equation—fueling smart can make or break your performance and recovery.
Food is medicine, and for endurance athletes, it’s also fuel, hydration, and recovery support. Here’s how to optimize your nutrition before, during, and after race day.
Pre-Race: Build Your Nutritional Foundation
In the weeks before the race, focus on nutrient-dense meals that support energy, muscle repair, and immune health.
- Complex Carbs: Whole grains, sweet potatoes, and legumes help stock your glycogen stores.
- Lean Proteins: Chicken, fish, tofu, and eggs support muscle recovery and strength.
- Healthy Fats: Avocados, nuts, and olive oil help regulate hormones and reduce inflammation.
- Hydration: Aim for half your body weight in ounces of water daily, and consider adding electrolytes if training in heat.
Pro Tip: Avoid experimenting with new foods close to race day. Stick with what your body knows and tolerates well.
Want help building a sustainable nutrition plan? Check out our guide to SMART Nutrition Goals from Erlanger Bariatrics.
Race Day: Fuel Strategically
During the race, your body burns through energy quickly. The goal is to maintain energy levels without upsetting your stomach.
- Carbohydrates: Use gels, chews, or sports drinks every 30–45 minutes to keep glycogen levels up.
- Electrolytes: Sodium, potassium, and magnesium are lost through sweat—replenish them regularly.
- Hydration: Sip water consistently, especially in hot or humid conditions.
Listen to your body: If you feel lightheaded, sluggish, or crampy, it may be a sign of dehydration or electrolyte imbalance.
Hydration is more than just drinking water—learn more in our post on 5 Things to Know About Hydration.
Post-Race: Recover Intelligently
Recovery starts the moment you cross the finish line. What you eat in the first few hours can accelerate healing and reduce soreness.
- Protein + Carbs Combo: A smoothie with banana, protein powder, and almond milk is a great post-race option.
- Anti-Inflammatory Foods: Berries, leafy greens, turmeric, and salmon help reduce muscle inflammation.
- Rehydration: Continue drinking water and electrolyte-rich fluids for 24–48 hours post-race.
Don’t skip meals—your body needs consistent fuel to repair and rebuild.
Bonus: Nutrition Tips from Erlanger Experts
- Meal Prep Matters: Planning ahead reduces stress and ensures you’re getting balanced meals.
- Gut Health Counts: Include fermented foods like yogurt or kimchi to support digestion and immunity.
- Sleep + Nutrition: Eating magnesium-rich foods like spinach and pumpkin seeds can improve sleep quality—essential for recovery.
Smart nutrition isn’t just about race day—it’s a lifestyle. By fueling your body with intention, you’ll not only perform better but also recover faster and stay healthier in the long run.
Need Help With Recovery or Injury?
Whether you’re dealing with a nagging injury, muscle soreness, or just want expert guidance on your training journey, Erlanger Sports Medicine is here for you.
- Visit our Sports Medicine Walk-In Clinic — no appointment needed.
- Conveniently located and staffed by specialists who understand the needs of endurance athletes.
- Get fast, expert care to keep you moving toward your goals.
Learn more and find our clinic hours here.
