Race Day Breakfast — What to Eat and Why

Your breakfast before a race gives you fuel to start strong and sustain energy until your next planned intake (on bike/run). It should be easy to digest, familiar from training, and timed so you’re comfortable at the start line.

Why Breakfast Matters

• Your body needs fuel early on race day because you’ve been fasting overnight.

• A good breakfast tops up your carbohydrate stores and prevents early fatigue.

• Eating the right foods helps reduce stomach distress and speeds absorption.

• Too much food — or unfamiliar foods — can slow digestion and lead to cramps or nausea.

What to Eat

Choose foods that are high in carbohydrates, lower in fat and fibre, and moderate in protein. These digest more easily and help keep blood glucose steady.

Examples:

• Porridge or oats with a bit of honey

• White bagel or toast with jam or honey

• Pancakes with fruit

• Rice cakes with a bit of jam or syrup

• Fruit (banana, melon, berries)

• Yogurt or a small serving of low-fat yoghurt

• A sports drink or diluted juice

Avoid:

• High-fat foods (e.g., greasy breakfast meats)

• High-fibre foods in large amounts (e.g., bran cereals)

• Very large servings (can slow digestion)

How Much to Eat

Your breakfast size depends on your appetite and event length, but a general guide is:

• Shorter races (<90 minutes): light meal, modest size

• Longer events (90 minutes – several hours): larger breakfast with more carbohydrate

Carbohydrate target before start:

• Aim for ~1–2 g carbohydrate per kg of body weight in the meal(s) before the race.

For example:

• A 70 kg athlete might target 70–140 g carbohydrate spread across breakfast and small snacks before start.

When to Eat

Timing matters:

• Eat 2–4 hours before race start to allow digestion.

• If you must eat closer to the start (e.g., 60–90 minutes prior), choose smaller, easily digested items (e.g., sports drink, gel, banana).

• Sip water or sports drink as needed to stay hydrated — but avoid gulping large amounts right before the start.

Race Day Breakfast Intake by Timing

Example Breakfast - 3-4 hours before race start:

• Overnight oats (150 grams oats, scoop of protein powder, 240 ml milk, 1 tablespoon chia seeds, 1 tablespoon peanut butter, 1 tablespoon maple syrup). About 170 grams carbs/45g protein/16g fat. 
• Coffee and electrolyte drink

Notes

• Sodium amounts vary with sweat rate; heavy or “salty” sweaters typically need the higher end of the range.

• Sodium intake should be from sports drink, salt capsules, or small amounts of salty food, these may help stimulate thirst and improve fluid retention.

• For US conversion, use these calculators: grams to US ounces OR kilograms to pounds.

Practical Tips

• Train your breakfast. Never try a new breakfast on race day — practice in long training sessions to see what settles well.

• Hydrate early. Drink water or sports drink in the morning; stay hydrated but avoid overdrinking immediately before the start.

• Include caffeine if you normally use it. A small coffee or caffeinated sports drink can help if you tolerate it well — but avoid trying this first on race morning.

• Listen to your body. Some athletes feel more comfortable with a full breakfast; others perform better with a smaller meal plus sips of sports drink.

Summary

A good race day breakfast:

• Refuels your body after overnight fasting

• Provides steady carbohydrate for early race energy

• Is familiar, easy to digest, and appropriately timed

• Helps you start with confidence, not discomfort

Learn More

Race Day Nutrition Plan for Endurance Events (less than 3 hours)

Race Day Nutrition Plan for Endurance Events (3+ hours)

Fuelling Options

Nutrition Logistics

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