Race Day Nutrition: How to Fuel Your Success

Nutrition on the day of a competition is an interesting topic that doesn't get spoken about anywhere near as much as the training leading up to it, but it can have a huge impact on how you perform on the day if done incorrectly. Lots of people have very different approaches to how they eat whilst competing, and this can come down to various factors including level of nerves, commitment to meal preparation and simply what has worked for an individual in the past through trial and error. Below, I will discuss my recommendations for keeping yourself fueled without food sitting heavy during the day.

Pre-Race

First thing in the morning, make sure that you re-hydrate yourself as soon as possible. Drink a pint of water first thing upon waking up and smaller 250-300ml servings leading up to the competition depending on your urine colour to ensure you are optimally hydrated.

Aim for a substantial meal around 3 hours prior to the start of your competition. This should primarily be comprised of complex carbohydrates which can come from sources such as oats, cereal or wholegrain rice/pasta. As it is several hours from competition, fibre levels can remain a little higher here but try to avoid high levels of fat as this takes much longer to process (a full English probably isn't your best bet). Try to get a lean source of protein in here as well, since consumption will be more limited throughout the day.

Within an hour of the event, any food sources need to be simple to process so anything high in fat (red meats, full-fat dairy products and oils) and fibre (nuts, seeds, vegetables and wholegrain carbohydrate sources) should be avoided. I'd typically suggest a small snack, like a piece of fruit or a bar in this time.

Is Caffeine Okay on Race Day?

In short, yes. While it should be noted that caffeine is a diuretic, the fluid inside the caffeinated beverage is considered sufficient enough to maintain hydration levels. Carbonated beverages such as energy drinks may cause slight stomach discomfort however so it is advised to take these at least an hour prior to competing.

How much caffeine should you be taking to see a notable benefit? Actually probably more than you would think. The recommended dosage for improved performance is 3-6mg of caffeine per kilogram of bodyweight, so for an 80kg individual, that would amount to 240-480mg of caffeine. To put that into perspective, a typical coffee is around 80mg of caffeine while on average, an energy drink is around 160-200mg.

Throughout the Race

Once the competition has started, timing becomes a lot more key in planning your nutrition. Take a BMX race day, you may race 5-6 times, with anywhere from 30-60 minutes between races. It is difficult within this time to consume any substantial calories and have them digested before your next race so a more 'little and often' approach can be beneficial. Between races, aim for small portions (100-200kcal) of simple carbohydrate sources that will keep your blood sugars up. This can include fruit, energy gels and sports drinks. If you have a slightly longer gap between races, such as the break between qualifying motos and knockout rounds, this is the prime time to get a more complex carbohydrate source in, but again, fibre should be kept lower so aim for sources like white rice/pasta/bread.

On the subject of sports drinks, is electrolyte replenishment strictly necessary while you're competing? On a typical day, drinking water will suffice as any electrolytes lost through sweat will normally be replenished within your diet, however, on race day where you are exercising for long periods of time, sweating more in full race attire and calorie consumption is lower than normal, additional supplementation is more recommended to replace sodium losses. Consider consuming 500-750ml per hour of exercise.

Post-Race

Don't just relax now that the race is complete, ensure you are at least getting a carbohydrate rich snack within 15-20 minutes of exercise to begin replacing glycogen stores and then a substantial, balanced meal within 1-2 hours of completing the race.

If you want to learn more about how nutrition can improve your cycling performance. This is one of the areas included in my online coaching services for BMX and 4X racers. Find out more here.