Eating before and after a race is very important, it has a positive effect in our performance and recovery.

When you start running, you shouldn’t feel stuffed or hungry. You wouldn’t want to eat right before you start running because it could cause you to have cramps. Running with an empty stomach might deploy your body’s energy. Your best choice is to eat something light, and to do it about 2 and half hours before doing exercise.


Choose something that is rich in carbohydrates and low in fat, proteins and fiber. Some examples of a pre-exercise fuel include: toasted bread with jam, a banana, a nutritional bar, or some cereal with a cup of milk. It is advisable to ingest a portion of nuts or almonds; these provide a high amount of Vitamin E.

Don’t eat food high in fat, fiber or with a lot of spices, since they can cause discomfort with your stomach.

What you should eat the day before the race

Your nutrition the day before the race is very important for your performance and wellbeing.

You must be sure to increase the amount of carbohydrates in your diet, not the overall calories. Likewise, you can consume some proteins, but for example, instead of eating chicken with a small portion of rice, eat more rice than chicken.

Pasta, rice, potatoes, fruits, vegetables, and bread are a good source of carbohydrates.

Avoid foods that produce gases, such as beans, cauliflower, broccoli, and any other type of food that might cause discomfort with your stomach. Avoid food with a lot of spices.

Don’t try any new food before the race and drink plenty of water.

What you should eat after the race

After the race, you might want to replenish your energy. Hydrate well enough; a banana might help you replenish your energy. If you eat a bit after you exercise, you can help your muscle recovery due to all your effort.