Contents
Race Day Nutrition Plan Template
Plan your race day fueling strategy from the night before through post-race recovery. Includes timing, amounts, and product tracking for half marathons and marathons.
Race Day Nutrition Plan
Use this template to plan and track your race day nutrition. Test everything in training before race day—nothing new on race day!
Race Information
| Detail | Info |
|---|---|
| Race Name | |
| Race Distance | ☐ Half Marathon ☐ Marathon ☐ Other: __ |
| Race Date | |
| Start Time | |
| Goal Time | |
| Expected Finish Time |
My Nutrition Products
List the specific products you'll use (test in training first!)
| Type | Brand/Product | Notes |
|---|---|---|
| Gels | ||
| Chews | ||
| Sports Drink | ||
| Other Fuel | ||
| Electrolytes |
Night Before (Dinner)
Time: **____**
What I'll Eat:
_________________________________________________________________
_________________________________________________________________
Guidelines:
- Familiar foods only
- Moderate carb-focused meal (not massive "carbo-loading")
- Lower fiber than normal
- Moderate protein, lower fat
- Avoid: spicy foods, high-fiber vegetables, alcohol
Hydration:
- Drink water consistently through the evening
- Stop drinking 2-3 hours before bed
- Urine should be light yellow
Race Morning
Wake Up
Time: **____** (2-3 hours before race start)
Breakfast
Time: **____** (2-3 hours before start)
What I'll Eat:
_________________________________________________________________
_________________________________________________________________
Breakfast Guidelines:
| Food Type | Amount | Examples |
|---|---|---|
| Carbs | 50-100g | Toast, bagel, oatmeal, banana |
| Protein | Light | Eggs, peanut butter, yogurt |
| Fat | Minimal | Avoid greasy foods |
| Fiber | Low | Avoid high-fiber cereals |
Tested Breakfast Options:
- ☐ Toast with peanut butter + banana
- ☐ Bagel with cream cheese + banana
- ☐ Oatmeal with honey + banana
- ☐ Rice + eggs
- ☐ Other: **__**
Morning Hydration
| Time | What | Amount |
|---|---|---|
| Wake up | Water | 8-12 oz |
| With breakfast | Water/coffee | 8-16 oz |
| 2 hours before | Sports drink | 8-12 oz |
| 1 hour before | Water (sips) | 4-8 oz |
| 15 min before | Stop drinking | — |
Total morning fluids: __ oz
Pre-Race (Final 60 Minutes)
60 Minutes Before Start
☐ Use bathroom (final time before corral) ☐ Sip water if thirsty (don't force) ☐ Begin warmup
15-30 Minutes Before Start
☐ Final gel or small carb boost (optional)
- Product: **__**
- Amount: **___**
☐ Enter starting corral ☐ Stay calm, visualize success
At the Start Line
☐ Watch is charged and GPS locked ☐ Fuel is accessible (pockets, belt, bib) ☐ Hydration plan is clear ☐ Start watch at start line
During Race Fueling Plan
General Guidelines
| Race Distance | Start Fueling | Frequency | Total Carbs/Hour |
|---|---|---|---|
| Half Marathon | Mile 4-5 | Every 4-5 miles | 30-45g |
| Marathon | Mile 3-4 | Every 3-4 miles | 45-60g |
My Fueling Schedule
Half Marathon Plan:
| Mile/Time | What | Notes | ☐ |
|---|---|---|---|
| Mile 4-5 | ☐ | ||
| Mile 8-9 | ☐ | ||
| Mile 11-12 | ☐ |
Marathon Plan:
| Mile/Time | What | Notes | ☐ |
|---|---|---|---|
| Mile 4 | ☐ | ||
| Mile 7-8 | ☐ | ||
| Mile 11-12 | ☐ | ||
| Mile 15-16 | ☐ | ||
| Mile 19-20 | ☐ | ||
| Mile 22-23 | (last fuel) | ☐ |
Aid Station Strategy
Hydration at Aid Stations:
| When | What | How |
|---|---|---|
| Every station | Water | Small sips, 2-4 oz |
| Every 2nd station | Sports drink | If available/needed |
| Hot conditions | More frequent | Don't skip |
Aid Station Tips:
- Slow down slightly when drinking
- Pinch cup to create spout
- Walk through if needed
- Thank volunteers!
Hydration Targets
By Conditions
| Conditions | Target per Hour | Notes |
|---|---|---|
| Cool (<60°F) | 16-24 oz | May need less |
| Moderate (60-70°F) | 24-32 oz | Standard target |
| Warm (70-80°F) | 32-40 oz | More frequent sips |
| Hot (>80°F) | 40+ oz | Priority hydration |
My Target
Expected conditions: **__**
My hourly target: **__** oz/hour
That means: Water at every __ aid station(s)
Electrolytes
When Needed
☐ Race longer than 90 minutes ☐ Hot/humid conditions ☐ Heavy sweater ☐ History of cramping
My Electrolyte Plan
| When | Product | Amount |
|---|---|---|
Sodium target: 300-500 mg/hour for long races in heat
Caffeine Strategy (Optional)
Pre-Race Caffeine
| Timing | Amount | Source |
|---|---|---|
| Morning (with breakfast) | __ mg | Coffee / Other |
| 30-60 min before start | __ mg | Gel / Caffeine pill |
During Race Caffeine
| Mile/Timing | Amount | Source |
|---|---|---|
Guidelines:
- Don't exceed what you've tested in training
- Caffeine gels typically 25-50mg each
- Consider saving caffeine for second half of marathon
- Too much = GI issues, anxiety
What to Carry
Race Belt / Pockets
☐ Gels: __ (number) ☐ Chews: __ packets ☐ Electrolytes: __ ☐ Small cash (emergency) ☐ Phone (optional)
Relying on Course
☐ Water (aid stations) ☐ Sports drink (aid stations) ☐ Gels at aid stations? (check race info)
Troubleshooting
If Stomach Feels Upset
- Slow down pace slightly
- Sip water, skip sports drink
- Skip next gel, try later
- Walk through aid station
If Feeling Low Energy
- Take fuel earlier than planned
- Add extra carbs at next opportunity
- Check if you're drinking enough
- Slow down if needed
If Cramping
- Take electrolytes
- Slow pace
- Stretch briefly if severe
- Hydrate (but don't overdrink)
Post-Race Nutrition
Immediately After (0-30 minutes)
☐ Water ☐ Light carbs (banana, pretzels, bagel) ☐ Chocolate milk if available ☐ Keep walking
Within 60 Minutes
☐ Carbs + protein meal/snack ☐ Continue hydrating ☐ Sodium-containing foods
Recovery Meal Ideas
| Option | Carbs | Protein |
|---|---|---|
| Chocolate milk + banana | ✓ | ✓ |
| Bagel + peanut butter | ✓ | ✓ |
| Recovery shake | ✓ | ✓ |
| Pizza (a classic!) | ✓ | ✓ |
| Pancakes + eggs | ✓ | ✓ |
Lessons Learned
Fill this out after the race
What Worked Well
_________________________________________________________________
_________________________________________________________________
What I'd Change
_________________________________________________________________
_________________________________________________________________
GI Issues? (If any)
_________________________________________________________________
Fueling Notes for Next Race
_________________________________________________________________
_________________________________________________________________
Quick Reference Card
Cut this section out and carry on race day
| Mile | Fuel | ☐ |
|---|---|---|
| ☐ | ||
| ☐ | ||
| ☐ | ||
| ☐ | ||
| ☐ | ||
| ☐ |
Hydration: Water every __ aid stations
Remember: Slow down to drink. Walk if needed. Trust your plan!
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