What should an athlete eat before a race?

Pre-race fueling is a skill that every athlete must learn individually. The athlete needs to determine:

• What foods feel comfortable
• How long before racing to eat
• How much food can be eaten without feeling heavy

The best choices are familiar, carbohydrate-focused foods that digest easily, such as toast, a bagel, oatmeal, cereal, bananas, or other fruit. Limit greasy, high-fat, or very high-fiber meals immediately before racing because they can digest slowly or cause stomach problems.

A 5K does not require marathon-style fueling. The goal is to avoid starting hungry without arriving at the starting line with a heavy stomach. Athletes should test their routines before workouts and lower-priority meets—not introduce something new before an important race.