Race Week Nutrition Checklist: What to Eat, What to Avoid, and How to Adjust

Race week is where good training meets smart nutrition.

You've done the miles — now it's time to make sure your fueling sets you up for success, not disaster.

The final seven days before your marathon, triathlon, or long race are about maximizing glycogen, reducing gut stress, and keeping energy steady.

This is where countless athletes mess up: eating too little, too late, or too differently than their training habits.

Here's your complete race week nutrition checklist — what to eat, what to avoid, and how to make small adjustments that make a big difference.

You don't need to start carb loading a week out.

Your goal right now is nutritional consistency — eat what's worked during training.

• Balanced meals with carbs, lean protein, and healthy fats
• Plenty of colorful fruits and vegetables for micronutrients
• Adequate hydration (start topping up fluid levels early)

• "Detoxing" or changing your diet
• Cutting carbs too early in your taper
• Trying new supplements

MAVR Tip: This is the week where MAVR's adaptive fueling adjusts your carb and calorie targets automatically based on taper mileage — ensuring you're not underfueling while volume drops.

Now is the time to raise carbohydrate intake to fill glycogen stores.

Think of it as topping off your fuel tank before race day.

8–10 grams of carbs per kg of body weight per day (e.g., ~550–700 g for a 68 kg / 150 lb athlete)

• Add an extra carb source to every meal
• Reduce fat and fiber slightly to avoid bloating
• Prioritize low-fiber carbs (white rice, pasta, bread, potatoes, fruit, sports drinks)

• Heavy, fatty meals (they slow digestion)
• New or "healthy" high-fiber foods (they upset your stomach)
• Too much protein (fills you up before you hit carb targets)

MAVR Tip: MAVR's race-week carb-loading plan calculates your exact daily carb target and even reminds you when to shift to low-fiber meals.

You should feel full but light — not sluggish.

Keep carbs high but start simplifying meals to avoid gut distress.

• White carbs: rice, bread, pasta, potatoes
• Easy fruits: bananas, applesauce
• Light proteins: chicken, eggs, tofu
• Small portions of healthy fats (avocado, olive oil)

• Cruciferous vegetables (broccoli, cauliflower, kale)
• Beans or legumes
• Spicy, greasy, or high-fiber foods

Start sipping electrolytes — aim for 500–700 ml (17–24 oz) of fluids every few hours, with sodium included.

This is not the day for culinary adventure.

Goal: Stay fueled, hydrated, and calm.

• Eat breakfast, lunch, and dinner normally — moderate in size, carb-rich, low in fat and fiber
• Include small snacks if hungry
• Hydrate steadily throughout the day
• Skip alcohol completely — it dehydrates and disrupts sleep

• White rice or pasta
• Small protein (chicken, fish, or tofu)
• Low-fiber veggie or sauce
• Sports drink or fruit juice

• Late-night overeating
• Salads, fried food, or new dishes
• Anything labeled "high fiber"

MAVR Tip: MAVR flags your race-day eve in your calendar and reduces your fiber and fat recommendations — automatically simplifying your meals for better digestion.

This is your final carb fill-up before the gun goes off.

Eat 3–4 hours before the race, aiming for: 1–4 g carbs per kg of body weight (70–270 g for most runners).

• Bagel with jam + banana + sports drink
• Oatmeal with honey + toast
• Rice pudding or pancakes with syrup

• Excess fiber
• Heavy fats or protein
• Large quantities of coffee if your stomach is sensitive

500–700 ml (17–24 oz) fluids with electrolytes pre-race. Top off with 200–300 ml (7–10 oz) 15–30 minutes before start.

Start fueling within 30 minutes of the start — not after you feel tired.

• Carbs: 60–90 g/hour
• Fluids: 400–800 ml/hour
• Sodium: 400–800 mg/hour

Example: One gel every 25–30 minutes, alternating with electrolyte drink.

MAVR Tip: MAVR's race-day plan creates your hour-by-hour gel and drink strategy — perfectly matched to your pace and race duration.

You've just burned through thousands of calories and most of your glycogen.

Within the first 30–60 minutes, aim for:

• Carbs: 1–1.2 g/kg
• Protein: 20–30 g
• Fluids: Replace 150% of weight lost

Example recovery combo: Chocolate milk + rice bowl, or smoothie + bagel.

Then, eat a balanced meal within 2–3 hours.

• Skipping your recovery meal
• Alcohol before refueling (it delays glycogen restoration)
• High-fat foods immediately post-race

MAVR Tip: MAVR automatically switches your nutrition focus from fueling to recovery mode after your race, helping you optimize glycogen restoration and protein intake.

• 7–5 Days Out: Eat balanced meals, stay hydrated.
• 5–3 Days Out: Start carb loading — 8–10 g/kg carbs.
• 2 Days Out: Simplify meals, reduce fiber and fat.
• 1 Day Out: Light, familiar, carb-rich meals.
• Race Morning: Eat 3–4 hours pre-race (1–4 g/kg carbs).
• During Race: 60–90 g carbs/hr + 400–800 ml fluids/hr.
• After Race: Refuel + repair within 60 minutes.

Race week is stressful — MAVR makes fueling automatic.

With one app, you can:

• Import your training and race calendar
• Get AI-driven carb-loading and hydration plans
• Receive daily meal targets matched to taper and race day
• Access race-day gel and hydration timing
• Switch seamlessly to post-race recovery mode