How to fuel for A XC Race
October means cross country season is in full swing, and with post-season racing just around the corner, now is the perfect time to focus on your fueling!
Your race day performance starts with proper nutrition and small changes to your fueling routine can make a big difference. Whether you’re preparing for your next meet or getting ready for post-season racing, knowing what to eat and when to eat it can help you perform your best and finish strong.
Below are practical tips to help you feel confident and prepared on race day!
Why is Race Day Fueling so Important?
Cross country races require A LOT of energy and focus. Eating enough carbohydrates in the days leading up to your race and the hours before start time will help you get the energy you need to perform.
However, under fueling is common among runners, and it often happens unintentionally. Here are a few reasons why:
Race day nerves: Anxiety can suppress your appetite, making it harder to eat enough before a race.
A busy schedule: Between school, travel, and race day preparations, it’s easy to forget to eat or drink. But not having “enough time” to eat is not a good excuse!
Stomach discomfort: Too much fiber or fat close to race time may contribute to gastrointestinal distress. Race day nerves can also play a role.
Not knowing what to eat: It can be difficult to know which foods to choose or how much carbohydrates you need to support your performance.
The good news? You can develop a fueling routine that works for you! Start practicing your meals, snacks, and hydration during training so you know what feels best before race day.
How to Fuel Before a XC Race
Race day is not the time to experiment with new foods. Stick with familiar foods and products that you know your stomach tolerates well. One helpful strategy is to identify your race time and plan your meals and snacks by working backward. Use the timeline below as a starting point and adjust it based on your individual needs, race schedule, and tolerance.
If you’re unsure what to eat before your race…
3-4 hours before the race: Main “Pre Race Meal”
This is your opportunity to eat a carbohydrate-rich meal that provides energy for the race.
Carbohydrates: Aim for approximately 1-2 grams per kilogram of body weight as a starting point.
Protein & Fat: Include moderate amounts of both. This is when you will include both these macronutrients as it is far enough away from the race that they will not cause stomach upset. But, be careful not too overload your plate with protein and fat. Aim for a plate method of ½ plate carb, ¼ protein, ¼ color and a small healthy fat source.
Fluids: Drink regularly to support hydration.
Example: Turkey/cheese sandwich on sourdough bread with pretzels and fruit
2 hours before the race: Carbohydrate Rich Snack
Top off your energy stores with a carbohydrate-rich snack that’s easy to digest.
Carbohydrates: Aim for approximately 0.5-1 gram per kilogram of body weight.
Fluids: Continue drinking regularly.
Example: Toast with peanut butter & banana, natures bakery fig bar, bobo’s bar, bobo’s pb and j, pretzels + granola bar
30 minutes before the race: Top off Carb
Give your body one last boost with a quick, easy to digest carbohydrate source.
Carbohydrates: Aim for approximately 15-30 grams.
Food Choices: Choose familiar, low-fiber options that are gentle on the stomach.
Example: Honey stinger waffle, energy gel, skratch chews, fruit snacks, nerd clusters, applesauce
What if I Have a Night Race?
You can fuel well no matter what time you race!
Evening races can make fueling a little trickier because it’s tempting to skip meals or eat majority of your food early in the day when you are nervous to eat closer to race time. Instead, focus on eating regular meals and snacks throughout the day, aiming to eat approximately every 2-3 hours while you’re awake.
Then, use the 3-4 hour, 2 hour, and 30 minute fueling timeline leading up to your race.
Follow this 7pm race guide as an example!
If Race Day Nerves Make Eating Difficult…
Feeling nervous before a big race is completely normal. But when nerves make it difficult to eat, having a plan can help take some of the stress out of fueling.
Practice your routine: Eat the same familiar breakfast or pre-race snack during training.
Pack snacks ahead of time: Keep convenient options in your race bag so you aren’t scrambling to find food.
Don’t forget fluids: Sip fluids regularly throughout the day instead of just trying to drink a large amount right before the race.
You don’t need a perfect race day meal. Focus on building a routine that works for you!
Recovery Fuel
Your race may be over, but your recovery after the race is just as important as before. Aim to have a carbohydrate-rich snack with protein within about 30 minutes after finishing to help replenish your energy stores and support muscle recovery. Aim for approximately a 4:1 carbohydrate:protein ratio as a simple recovery guideline.
Post race snack ideas:
Chocolate milk
Go Macro bar
Bobo’s bar + meat stick
Skratch Recovery Powder
Drinkable Yogurt + Banana
Pack your recovery snacks in your bag so you can refuel after crossing the finish line instead of waiting until you get home!
The Bottom Line
Practice your fueling just like you practice your sport!
Don’t wait until championship season to figure out what works for you. Practice your meals, snacks, and hydration routine during training so you can head into race day feeling prepared and confident.
If you want help building a fueling plan that fits your routine and supports your performance as a whole, book an intro call today with GracesGrit to learn more!
