The Ideal Breakfast Before a Race

Why is pre-race breakfast different?

A whole mythology has gradually built up around pre-race breakfast. Eaten a few hours before the start, it is often the last meal before the starting gun. That is also what makes it one of the most important meals in the run-up to a competition. If poorly managed, it can become one of the first causes of failure or discomfort during your race. This meal matters because it provides the fuel you need to cope with the high energy demands of exertion. It is therefore important, even essential, to choose the right foods and eat the right amount. The aim of breakfast is to provide enough energy while avoiding potential stomach trouble. So, although a lot of pressure is placed on this final pre-race meal, we are going to try to debunk some of the myths surrounding it.

Why is pre-race breakfast different from breakfast before a training session?

First of all, there is a psychological factor. Before a race, every detail matters when it comes to maximising your chances of success. The pressure is different in training. If you feel slightly off, the stakes are still far lower than they are before a race. Runners therefore place a lot of importance on breakfast.

From a nutritional perspective, pre-race breakfast differs from the meal you eat before training. A race is often longer than a training session, and the effort is usually more intense too. The energy demand is therefore different. To meet that demand, you need to take in the right fuel at the right time. Your body needs carbohydrates to keep moving, as they are its main source of energy. But that is not all. Protein is also essential before a race. The longer the effort, the more carbohydrates and protein you will need. However, the more substantial your breakfast, the earlier you should eat it before the start.

To avoid stomach issues, it is better to limit fibre. It slows digestion and may cause problems during the race. Very fatty or heavy foods should also be avoided. Although they are high in protein, fish such as salmon are still very fatty and are therefore not recommended. Finally, fats and foods containing added sugar can have too rapid an effect on blood glucose and are best avoided.

What if you cannot control your breakfast?

Sometimes you simply cannot control what you have for breakfast, particularly when you are staying in a hotel the night before a race. In that situation, planning your breakfast menu becomes difficult. However, you have several options. The first is to bring your own breakfast. The advantage is obvious: you can eat exactly what you want before the start. You can also use the hotel breakfast, choosing foods that work for you, such as eggs, fruit purée or skyr. Finally, if you can neither bring your own breakfast nor rely on the hotel buffet, sports cakes from sports nutrition brands are an excellent alternative. You can prepare one the day before and store it according to the manufacturer's instructions. It is easy to digest and made up of carbohydrates. To avoid unpleasant surprises, plan your logistics in advance and find out what options are available before you arrive at your accommodation.

Should you change your breakfast on race day?

As explained above, pre-race breakfast should contain more carbohydrates and protein than your everyday breakfast. You therefore need to adjust the quantities. However, if you already have a tried-and-tested sports breakfast, there is no point in reinventing it three hours before the start. The risk? Trying a new recipe that does not agree with you and forces you to stop racing.

Pre-race breakfast: when should you eat?

The answer depends on several factors. First, it depends on your race's start time. It is generally recommended to eat your last meal three hours before the race to give yourself time to digest. When the start is at 9 a.m., the logistics are fairly straightforward. But sometimes a race starts much earlier. For a 7 a.m. start, you would need to get up at 4 a.m. to have breakfast. Some runners prefer to prioritise sleep and set a later alarm. In that case, your breakfast, and especially the amount you eat, must be adapted to your wake-up time and the time remaining before you start running. The best timing is the one that works for you, based on your preferences and priorities.

What if you cannot eat on race morning?

A little pre-race stress can leave you with a knot in your stomach and make it difficult to eat. The same can happen if you are not used to eating breakfast or to having a slightly different breakfast before a race. There is no need to panic: a few tricks can help you get something down. If solid food is not going down, purées and liquid options are often easier to consume. You could try fruit purée, smoothies or creamy breakfast products made by sports nutrition brands. You can also spread your breakfast out by eating small amounts every 15 minutes. Finally, if the only way you can manage to eat something before the race is to choose foods that are not necessarily recommended but that you enjoy, have them in moderation.

A few pre-race breakfast ideas

Here are a few breakfast combinations you can test during a specific training session before using them on race day. Naturally, feel free to adjust the quantities according to your profile and the effort involved.

➜ Classic breakfast:

• White bread or sliced white bread

• Jam or honey

• Fruit purée, with no chunks

• Tea or mild coffee

➜ Oat-based breakfast or porridge:

• Finely milled oats, well cooked, or instant porridge

• Plant-based milk or water

• Honey or maple syrup

• 1 fruit purée

➜ The banana and toast combo:

• 1 ripe banana

• White bread or sliced white bread

• Jam, honey or peanut butter

• A hot drink

➜ Liquid breakfast:

• 1 fruit purée or 1 small slice of white bread

• Sports drink, with maltodextrin or complex carbohydrates

There is no one-size-fits-all breakfast for race day. The best recipe is the one that works for you. The basic principles are simple: get enough carbohydrates and protein, avoid fats, heavy foods and added sugars, and do not eat too close to the start.

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