# What to Eat Before a Race, from the 5K to Marathon

Page: https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/what-to-eat-before-a-race-from-the-5k-to-marathon
Text version: https://stenobird.com/podcast/tread-lightly-running-podcast-6090880/what-to-eat-before-a-race-from-the-5k-to-marathon.md
Podcast: [Tread Lightly Running Podcast](https://stenobird.com/podcast/tread-lightly-running-podcast-6090880)
Published: 2026-04-25T06:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/tread-lightly-podca/episodes/What-to-Eat-Before-a-Race--from-the-5K-to-Marathon-e3icj54
Audio file: https://anchor.fm/s/da84ca30/podcast/play/118950500/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2026-3-23%2F2c34207c-de5c-f654-5479-dd9b00c49171.mp3
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JSON: https://stenobird.com/v1/public/podcasts/tread-lightly-running-podcast-6090880/episodes/what-to-eat-before-a-race-from-the-5k-to-marathon
Duration seconds: 2132

## Resource

Carbohydrates, caffeine, and water (sometimes with electrolytes): these seem so simple, but they all improve performance when taken before a race. In this episode, we discuss how to structure your pre-race meal before a 5K to marathon, including what to eat, how to time it, and how to avoid GI upset. Thank you to our sponsors: ✨ Wahoo KICKR RUN: A treadmill that feels like running outdoors. Shop here: http://bit.ly/4nai73H and read the full review: https://runtothefinish.com/wahoo-kickr-run-treadmill/ ✨ Probio: NSF-certified, clinically dosed, all-in-one supplement. Use this link for 40% off your order and an additional 10% and free shipping on a subscription. ✨ Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/ ✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content! In this episode, you’ll learn: ✅ Why pre-race carbohydrates are beneficial at even the harder, shorter distances ✅ Why simple carbs are ideal before a race ✅ How to prevent GI upset on race day ✅ How to time your pre-race meals (including before late-start races) ✅ Caffeine timing before a race ✅ How to hydrate before a race References 🔬 PMID: 33388079 🔬 PMID: 30747558 🔬PMID: 40089940 Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris. Let’s stay connected: ➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/ ➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/ ➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/…

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