Pre-Race Fueling

Fueling isn’t just something you do on race day—it’s a strategic process that begins well before the starting gun fires. Whether you’ve been training for months or are fine-tuning your nutrition strategy, the days leading up to your event play a crucial role in how you perform. Too little fuel can leave you bonking, while too much or unfamiliar food might upset your stomach. Here’s a step-by-step guide to help you dial in your nutrition and hydration, backed by science and real-world experience.

One Week Out: Hydration & Habit Building

By this point, your fueling and hydration habits should be well established. Think of this phase as your final prep—what you do during training is exactly what you’ll rely on during the race.

How to dial it in:

• Hydration: 
        - Drink Skratch Labs Everyday Drink Mix daily to keep hydration levels topped up.
        -  Aim to drink at least half your body weight (in ounces) per day, adjusting for sweat rate and climate.
  
• Nutrition:
        - Prioritize balanced meals with carbohydrates, quality protein, and healthy fats (think Feed Zone-style meals).
        - Stick with familiar foods—this isn’t the time for experimentation.
  
• Consistency:
        - Set alarms or reminders to fuel during training sessions.
        - Increase your intake of electrolyte-rich foods like fruits, vegetables, dairy (if it agrees with you), and even a pinch of salt in your meals.
  

Pro Tip: Save the food adventures for post-race celebrations—now’s not the time to try that new spicy kimchi burrito.

Three Days Out: Carb Focus & Electrolytes

It’s time to gradually increase your carbohydrate intake without overloading your system. Carb-loading isn’t about endless bowls of pasta; it’s about finding the right balance.

How to dial it in:

• Carbohydrate Intake:
        - Aim for 60–70% of your calories to come from carbohydrates like rice, potatoes, and oats—foods that are gentle on your stomach.
  
• Meal Adjustments:
        - Begin reducing fiber and high-fat meals to avoid mid-race discomfort.
        - Maintain a steady hydration routine; don’t wait until the night before to load up on fluids.
• Electrolytes:
        - If you’re in a hot or humid environment, sip Skratch Labs Hydration Sport Drink Mix throughout the day to stay ahead on electrolytes.
        - Monitor your urine color: it should be a light, pale yellow.
  

Pro Tip: Remember, hydration isn’t just about water—electrolytes help your body absorb it efficiently.

24 Hours Before: Keep It Simple

Your last full day of predictable, easy-to-digest meals is key to ensuring your stomach is race-ready.

How to dial it in:

• Meals:
        - Breakfast: Oatmeal with fruit, lean protein, and hydration.
        - Lunch: Rice with lean protein, cooked vegetables, and fruit alongside steady hydration
        - Dinner: Stick with the meals you’ve been training on.
  
• Foods to Avoid:
        - Steer clear of greasy or extra-spicy foods.
        - Hold off on alcohol—it can hinder recovery and performance.
  
• Hydration:
        - Continue sipping fluids in small, regular amounts.
• Caffeine:
        - Maintain your usual caffeine intake rather than increasing it.
  

Pro Tip: Caffeine is great, but keep it consistent. Save any extra boost for race day.

3 Hours Before: Fueling, Not Feasting

This is your time to power up without overloading your digestive system.

How to dial it in:

• Meal:
        - Choose a high-carb, low-fat option such as toast with honey or oatmeal with a banana.
        - Follow the guideline of 1–4 grams of carbohydrates per kilogram of body weight, consumed 1–4 hours before the race.
• Supplements:
        - Consider Skratch Labs Super High-Carb Drink Mix for an easily digestible energy boost.
  
• Hydration: 
         - Drink 5–10 ounces of fluids to top off hydration, but avoid overdoing it.
  

Pro Tip: If you feel a little hungry, that’s a sign you’re in the right zone. Overeating or feeling stuffed may signal that you overdid it.

15 Minutes Before: Last-Minute Boost

A final, quick infusion of energy can help you launch off the line with confidence.

• Quick Carbs:
        - Take Skratch Labs Energy Chews for a fast, easily digestible carbohydrate source.
        - If you’re accustomed to it, a Skratch gel can offer an additional quick carb hit.
  
• Hydration:
        - Sip on Skratch Labs Hydration Sport Drink Mix—small, controlled sips are best.
  
• Mindset:
        - Avoid overconsumption; stick with what your body is used to.
  

Pro Tip: Think small sips and bites rather than a carb chug—this keeps your stomach happy and your energy sustained.

Final Thought: Trust Your Plan

Race-day nutrition is all about consistency. Practice fueling in training, tweak what doesn’t work, and stick to your proven plan. When you fuel smart, the finish line feels that much sweeter.

References

Podlogar, T., & Wallis, G.A. (2022). New Horizons in Carbohydrate Research and Application for Endurance Athletes. Sports Med, 52(Suppl 1), 5–23. https://doi.org/10.1007/s40279-022-01757-1

Wismann, J., & Willoughby, D. (2006). Gender Differences in Carbohydrate Metabolism and Carbohydrate Loading. Journal of the International Society of Sports Nutrition, 3(1). https://doi.org/10.1186/1550-2783-3-1-28

Karpinski, C., & Rosenbloom, C. (2017). Sports Nutrition: A Handbook for Professionals. Academy of Nutrition and Dietetics.

Jeukendrup, A.E., & Gleeson, M. (2025). Sport Nutrition (4th ed.). Human Kinetics.

Burke, L., Deakin, V., & Minehan, M. (2024). Clinical Sports Nutrition. McGraw-Hill Education/Australia.