Please note: all clinics will be closed 29/3/24 - 1/4/24, except Physio services at Stepney, which will be open 8am - 12.30pm on 30/3/24, and Hydrotherapy classes at Welland pool, which will also be open on 30/3/24.

What to eat the night before: a runner’s guide

Written by sportsmed Nutritionist, Amanda Maiorano.

A homemade beef and veg burger is a great pre-race meal option.

One of the most important aspects of preparing for a race is fuelling your body for what’s to come.

So with this year’s City to Bay fast-approaching, here are my top tips for what to eat the night before.

Enjoy and happy running!

Your pre-race meal should include:

  • Carbohydrates: Carbs are our body’s most preferred source of energy! They’re stored in the muscles and liver and will help keep your energy high, prevent your blood sugar from dropping and help replenish glycogen levels.
  • Protein: Protein is important because it reduces the likelihood of injuries by accelerating muscle growth and helping to rebuild muscle fibres. Choose protein that’s low in fat, such as eggs, fish and poultry.
  • Fats: In saying this, a small amount of fat is essential in a healthy diet, and runners need this valuable metabolic fuel for energy. Unsaturated fats are best, such as nuts and seeds, oily fish like salmon and avocados.

My go-to recipes:

Amanda Maiorano is available for dietitian consultations at our Stepney Healthcare Hub.

For all appointments and enquiries with Amanda, contact 08 8362 8111.

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