What to Eat the Week Before a Race

The week leading into a triathlon matters more than most athletes realise. The goal is simple: arrive on the start line energised, hydrated, and with calm digestion. Here’s a clear day-by-day plan.

1. General goals for race week

• Maintain consistent carbohydrates (not a huge spike)

• Keep protein moderate for recovery

• Reduce high-fibre foods gradually

• Stay well-hydrated

• Avoid unfamiliar foods, spicy meals, and heavy fats

These help stabilise digestion and optimise glycogen levels.

2. Monday–Wednesday: “Normal but clean” eating

You don't need to carb-load yet.
Aim for:

• Balanced meals with rice, pasta, potatoes, oats

• Lean proteins: chicken, fish, tofu

• A little fruit daily

• Lots of water

Avoid big restaurant meals or anything that might upset your stomach.

3. Thursday–Friday: Light carb loading

Increase carbs slightly:

• Larger portions of rice, pasta, bread, potatoes

• Add easy snacks like bananas, pretzels, or low-fibre cereal

• Reduce fibre: limit beans, lentils, big salads, and whole grains

Hydration:

• Add electrolytes once per day

• Keep water intake steady (don't force it)

4. Saturday (Day Before the Race): Keep It Simple

Key rule: don’t overeat.
Your glycogen tanks are already topped up.

Best dinner options:

• Rice with lean meat

• Pasta with tomato-based sauces

• Baked potatoes with chicken or fish

Avoid:

• Creamy sauces

• Excessive vegetables

• Heavy fats

• Alcohol

Hydration:

• Sip water throughout the day

• One electrolyte drink sometime in the afternoon

5. Race Morning

Aim to eat 2–3 hours before the start.

Great options:

• White toast + honey

• Banana + sports drink

• Oats with a little peanut butter

• English muffin with jam

Keep it low fibre and low fat.

Summary

Fuel consistently throughout the week, hydrate steadily, and avoid anything new. Arrive at the start line energised, not bloated or heavy.