Hey Running Warriors!
If you've been following our "35 Days to Donut Dash" journey, you know we're in the final stretch. Just 6 days until we chase that sweet, sweet victory at the Donut Dash. Today's crucial topic? Fueling your inner donut-seeking warrior.
(And no, despite what your taste buds might be telling you, pre-race training doesn't involve an all-donut diet. Trust me, I asked.)
Quick Check-In
Before we dive into nutrition, how did your pacing practice treat you? Whether you're feeling like a finely-tuned running machine or not, finding your perfect pace is a journey, not a destination.
Why Pre-Race Nutrition Matters (Even More Than You Think)
Let's get real for a second. That moment when you're standing at the starting line? Your performance isn't just about the training you've logged or the shoes you're wearing. It's about how well you've fueled your body in the days leading up to race day.
Think of your body as a high-powered rocket. To achieve optimal launch conditions, you need:
Full Energy Stores: Your glycogen tanks need to be topped up
Perfect Hydration: Because nobody wants to be a raisin on race day
Happy Gut: GI issues are not your friend during a race
Mental Edge: Good nutrition = confidence boost
Recovery Ready: Your body needs resources for the post-race celebration
Your Week-by-Week Nutrition Strategy
7-4 Days Before (That's Now!)
Start increasing those carbs (yes, this is doctor-approved carb loading)
Keep your protein intake steady
Hydrate like it's your job
3-2 Days Before
Bump up carbs to about 70% of your diet
Dial back the fiber (trust me on this one)
Keep that water flowing
The Day Before
Stick to familiar foods (now is NOT the time to try that new fusion restaurant)
Early dinner is your friend
Steady sipping > water chugging
Race Morning
Light, carb-rich breakfast 2-3 hours before
Small sips of water or sports drink until 30 minutes before
Channel your inner zen
The Hydration Station
Let's talk water, because dehydration is the ultimate party pooper. Your goal is to be a well-oiled running machine, not a water balloon with legs.
📝 Your Hydration Checklist:
Start now (aim for that light yellow urine color)
Sip throughout the day (no chugging contests)
Consider electrolytes (especially if you're a heavy sweater)
Practice your race-day strategy
16 oz of water about 2 hours before start time
The Food Files: What's In and What's Out
The "Yes" List:
Complex carbs (pasta, rice, whole grains)
Lean proteins (chicken, fish, tofu)
Fruits and veggies (but ease up near race day)
Moderate healthy fats (avocado, nuts, olive oil)
The "Not Now" List:
Mystery foods you've never tried
Super spicy or fatty foods
Excessive caffeine or alcohol
Giant portions of meat or fiber the day before
And yes, while donuts are our ultimate destiny, save them for your victory lap. Think of it as delayed gratification at its finest.
A Little Pep Talk
Feeling overwhelmed by all this nutrition talk? Remember: you've been training like a champion for weeks. Now it's time to fuel like one. Every healthy meal is another step closer to that guilt-free post-race donut feast. Keep your eyes on the prize!
Coming Up Tomorrow...
Stay tuned for our guide to final race preparations, where we'll cover:
What to pack
How to prep your gear
Calming those pre-race butterflies
And more!
Let's Connect!
Share your favorite pre-race meals. I love seeing what fuels my fellow donut chasers!
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Nathan is a running coach, donut enthusiast, and the creator of the "35 Days to Donut Dash" training series. When he's not helping runners achieve their sweetest goals, you can find him testing donut shops "for research purposes."
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