Knowing what to eat before a 10k can be the difference between running your goal time or dragging yourself to the finish. Keep reading to understand what to eat before a 10k to run your best one yet.
One of the perks of running a 10K is that you usually don’t need to make major changes to your nutrition in the days leading up to the race. Carb loading is typically more important for races lasting longer than 90 minutes, such as ten-mile races and above.
When deciding what to eat before a 10K, stick with a familiar meal the night before. Trying something new before a race can backfire and might send you running to the porta potty instead of the finish line.
When creating this meal, choose one that is:
High in carbohydrates – This ensures that your body has the carbohydrates needed to fill the muscles with glycogen, the storage form of glucose that fuels endurance exercise.
Examples: pasta, bread, potatoes, or rice
Moderate in protein – Not only can protein help you feel fuller longer but it can also help with muscle breakdown that will naturally occur during the race.
Examples: chicken, eggs, tofu, turkey, tuna, protein powder
Low in fat – While fat is essential, eating too much before a race can lead to gastro intestinal issues.
Examples: opt for lean proteins like the ones above
Low to no fiber – Fiber has lots of health benefits, but before a race, it can cause stomach discomfort and lead to gastro intestinal issues.
Examples: choose white rice over brown, enriched pasta over whole wheat, or low-fiber veggies like peeled potatoes
Remember: what works for one runner might not work for another. Use your training runs as a time to experiment with different pre-run dinners so you can find what feels best for you.
Meal examples of what to eat the night before a 10k
Just like your pre-race dinner, your breakfast should center around carbohydrates, with a small amount of protein to help with satiety. Ideally, eat this meal 2–3 hours before your race to give your body time to digest.
Aim for 25–50+ grams of carbohydrates and 5–10 grams of protein at this meal.
Examples of a pre-race meal
Pre-race snack (15–30 minutes before the start)
This snack tops off your energy and helps avoid mid-race crashes.
Examples of a pre-race snack
Timing Example for an 8:00 AM Race:
After the race
Your run isn’t done until you’ve recovered. Post-race nutrition helps repair muscles, restore energy, and rehydrate. Focus on:
Chocolate milk, often handed out at finish lines, is popular for a reason—it checks all the recovery boxes.
Timing matters: Try to eat within 30–45 minutes of finishing to kick-start the recovery process.
The two biggest factors in determining if fuel or water is need is your expected finishing time and the weather.
Running a 60 minute 10k in 40°F? Could be ok to go with out
Running a 60 minute 10k in 95°F? Best to take in water during
Most runners don’t need to fuel during runs under 90 minutes. But for 60–90 minute efforts, it depends on your individual needs. Some runners perform better with mid-run carbs, while others feel fine without. Listen to your body and practice during training to find what works best for you.
Knowing what to eat before a 10K doesn’t have to be complicated. Race training isn’t just about building endurance—it’s also the perfect time to train your gut and find out what to eat.
Need help dialing in your plan? Book a one-time, 60-minute session with me. We’ll build a personalized fuel strategy so you’re confident, fueled, and ready to crush your 10K. Schedule a one-time, 60-minute session with me. Together, we’ll create a plan that ensures you’re fueled and ready to run strong!
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Hi, I'm Amy aka the Running Dietitian. An expert in all things running and nutrition.
