My 1st 5K Race is in 36 hours, what do I eat!?



  • Scrambled eggs with spinach and whole grain toast
  • A small portion of fruit (such as a banana or berries)
  • Water or herbal tea


  • Greek yogurt with a handful of nuts


  • Grilled chicken breast with steamed vegetables and quinoa
  • A side salad with mixed greens and light dressing
  • Water or unsweetened iced tea


  • Apple slices with almond butter


  • Baked salmon with roasted sweet potatoes and broccoli
  • A side of brown rice or quinoa
  • Water or herbal tea

Day 2 (Race Day): 8am Race Start

Pre-Race Breakfast (2 hours – 6am):

  • Oatmeal topped with berries and a drizzle of honey
  • A boiled egg or a small serving of lean protein (e.g., turkey bacon)
  • A cup of coffee or green tea for a caffeine boost (if you’re used to it)
  • Water or sports drink for hydration

During the Race:

  • Stay hydrated by sipping water or a sports drink at designated water stations along the course.

Post-Race Recovery Meal:

  • Protein-rich smoothie with a scoop of protein powder, almond milk, a banana, and a handful of spinach
  • A small serving of whole grain toast or a protein bar
  • Water or a sports drink to replenish electrolytes

Remember, this is just a sample meal plan, and it’s important to listen to your body’s needs and preferences. It’s also recommended to avoid trying any new or unfamiliar foods on race day to prevent any digestive issues.

Good luck with your race, and have a great time!

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