Last Minute Fueling Questions Answered

You’ve put in the miles, logged the long runs, and now the Medtronic Twin Cities Marathon weekend is almost here! At this point, you might still be wondering: how should I eat during taper? Does carb loading really work? What should I eat the night before my race? What if I’m not hungry race day morning?

I’ll be answering these questions (and more!) at the Marathon Monday Kick Off at the Twin Cities Motion Center on September 29. Come join me to get your fueling plan dialed in before race weekend!

In the meantime, here are some answers to a few of the most common questions I hear:

How should I eat during taper? 

Just because you’re running less doesn’t mean you need to make drastic changes with your meals. Keep eating balanced meals with carbs, protein, fat and fiber at each meal. Hydrate well, but save the true carb loading for the final 1-3 days before race day.

Does Carb loading really work?

Yes! Research shows doing a proper carb load can improve your time by 2-3%. That might not sound huge, but if you’re running a  4-hour marathon, that’s running 4-7 minutes faster!

More importantly, carb loading helps you avoid “hitting the wall” so the last miles feel stronger (and more enjoyable). 

Eating a big pasta dinner the night before your race isn’t enough…you’ll want to plan to eat carb-rich meals for 1-3 days before your race. The exact amount of carbs you need depends on your body size, training, running intensity, and how long you’ll be on the race course.

What Should I Eat the Night Before?

Stick with a meal that’s familiar, carb-focused, and not too heavy in fat or fiber. Some easy options:

• Pasta with marinara and bread

• Stir-fry with rice, cooked veggies and grilled chicken

• Baked potato bar with simple toppings.

Avoid foods that are super greasy, spicy, or brand new to you. Now isn’t the time to experiment.

What If I Don’t Feel Hungry on Race Morning?

Pre-race nerves are real! Even if your appetite is low, it’s important to eat something 2–3 hours before the start. Some ideas include: A bagel with peanut butter, banana, and honey; oatmeal with apples and brown sugar, or even sipping on a regular sports drink is better than nothing. 

Final Tips as You Count Down

• Dial in your carb load. Practice now by trying a carb-rich dinner and breakfast this week so you feel confident heading into race weekend. (Remember: it’s about 1-3 days of carb-rich meals, not just the night before!) 

• Plan your race morning meal. Know what you’ll eat, where you’ll get it, and how you’ll pack it if you’re traveling.

• Adjust for weather. If race day looks warm, finalize your hydration and electrolyte strategy

Join Me for More Support

Have more questions? Join me September 29 at the Marathon Monday Kick-Off at the Twin Cities Motion Center where I’ll be answering runner fueling questions live!

And if you’re looking for a deeper dive into carb loading, pre-race meals, and on-course fueling, check out my Carb Loading Masterclass, where I’ll teach you how to fuel smarter so you can run strong from start to finish.[Enroll here for $49 »]

You’ve trained hard. Now let your fueling strategy carry you to the finish line. Cheering you on!! This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.

Photo by Ben Garvin.

(Disclaimer: The content in this blog is for educational purposes only and provides generalized nutrition guidance. For personalized recommendations, please consult your sports dietitian. Individuals who choose to implement nutrition changes agree that Kristy Baumann Nutrition, LLC is not responsible for any injury, damage or loss related to those changes or participation.)

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Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.