You’ve trained for months. Your grip is strong, your running is dialed, and you know every obstacle by name. Then you bonk on mile 8 because you ate a breakfast burrito two hours before the start and haven’t taken in a calorie since.
Nutrition doesn’t get the attention it deserves in OCR preparation, but it can make or break a race — especially at Super distance and beyond.
Before the Race
The Night Before
Eat a familiar dinner rich in complex carbohydrates and moderate in protein. Pasta, rice with chicken, or a grain bowl. Avoid anything you haven’t eaten before, anything unusually high in fiber or fat, and anything spicy. Hydrate steadily throughout the evening.
Race Morning
Eat 2-3 hours before your start time. What works: Oatmeal with banana and honey. Toast with peanut butter. A bagel with jam. How much: 200-400 calories. Coffee: If you normally drink it, drink it. Caffeine improves endurance performance.
During the Race
Sprint (5K)
You probably don’t need to eat anything during a Sprint.
Super (10K)
One or two gels or chews at the halfway point. Aim for 30-40 grams of carbohydrates per hour if on course for more than 90 minutes.
Beast (half-marathon) and Beyond
Target: 40-60 grams of carbohydrates per hour. Start fueling at the 45-minute mark, before you feel hungry. Drink at every aid station. In hot conditions, add electrolytes.
After the Race
The First 30 Minutes
A snack with a 3:1 or 4:1 ratio of carbs to protein. Chocolate milk is the classic recommendation. A banana with a protein bar, or a recovery shake.
The Next Few Hours
Eat a proper meal within 2-3 hours of finishing. Emphasize carbohydrates and protein. Continue drinking water and electrolytes.
The One Rule
Test everything in training first. The gel that works for your friend might cause you GI distress at mile 6. Practice your race-day nutrition on long training runs so there are no surprises.
AI-generated article — nutrition advice is general in nature. Consult a registered dietitian or physician for personalized guidance.
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