Is Your Race Day Fuel Slowing You Down?

Fuel Your Fire: A Cross-Country Racer's Guide to Race Day Nutrition

No, if you plan it right. Building your training plan takes dedication, but all that work can be undone by poor nutrition. For cross-country racing, what you eat and when you eat it is just as important as how you train. Establishing solid fueling habits early ensures that when race day comes, you will be focused on the ride, not wondering what is for breakfast.

This guide is adapted from our earlier endurance nutrition article to fit the needs of shorter, high-intensity XC races, typically 60 to 90 minutes, based on feedback from high school racers, coaches, and the XC racing community. Our advice comes from conversations with Colette Vartanian, Registered Dietitian, whose main takeaway is simple: strategizing your fuel ahead of time will make race day feel effortless.

Pre-race Nutrition: The Days Before

Half-Plate Rule: One to two days before the race, aim for half your plate to be carbs. This tops up your muscle glycogen stores and reduces your risk of bonking.

Sodium Preload: If race day will be hot, add extra sodium the night before or morning of to help your body retain water and maintain hydration.

Stick With Familiar Foods: Race week is not the time to experiment, eat foods you know sit well with you.

MORNING OF THE RACE

3+ Hours Before Start:

• Eat a mix of carbs, fat, and protein to keep energy steady.

• If nerves make solid food hard to handle, opt for a smoothie or shake.

• Avoid high-fiber foods that can irritate your gut.

• Examples: oatmeal with peanut butter, rice with eggs, or pancakes with banana.

Know Your Carb Tolerance: Some riders can handle large carb loads, others cannot. Train your gut before race day.

AT THE STARTING LINE (30 MINUTES BEFORE)

Top off with a quick-release carb source you have tested before, such as a banana, applesauce, PB&J, or a gel. Avoid overly sugary snacks that could cause a crash.

DURING THE RACE

• Calories: Aim for about 50 percent of calories burned per hour.

• Carbs: If you are new to fueling on the bike, aim for about 50 grams of carbs per hour during the ride and see how your body responds. Over time, you can train your gut to handle more. Many pros take in upwards of 120 grams per hour, but that level requires dedicated practice and adaptation. Just like training your legs to get stronger, you also need to train your gut.

• Intervals: Eat and drink every 20 to 30 minutes for steady energy. In high school Varsity races, which are usually four laps, eating once per lap is a great strategy.

• Fuel Options: Gels, chews, or high-carb drink mixes are easiest to digest while racing.

• Hydration: Drink 16 to 30 ounces per hour and replace 500 to 700 milligrams of sodium per hour. Electrolyte mixes like Skratch Sport Hydration, Hammer Endurolytes, or Neversecond S200 make it easier to stay balanced. Count any carbs from drinks toward your hourly total.

AFTER THE RACE

Post-race nutrition is key for recovery, especially if you are riding again soon.

• Carbs: 1 to 2 grams per kilogram of body weight per hour for the first 4 hours.

• Protein: About 20 grams within 3 hours for muscle repair.

• Best Combo: Something carb-rich and protein-dense, such as a recovery shake, chocolate milk, or a sandwich with lean protein.

Nutrition Cheat Sheet

RACE DAY PREP CHECKLIST

Pack the Night Before:

• Breakfast foods (backup options if nerves hit)

• Pre-race snacks

• 2 water bottles (remember electrolytes)

• During-race fuel (pack 10-20% more than you think you'll need)

• Post-race recovery snacks (protein and carbs)

Morning Of:

• Wake up 3+ hours before race start

• Eat breakfast (even if it's small)

• Sip fluids regularly, don't chug

OTHER TIPS

• Practice your fueling plan in training.

• Overpack snacks, extras can help you or a teammate.

• No one food works for everyone, experiment before race day.

• Stay positive, XC racing is about hard work and having fun.

Product Guide

Questions about race nutrition or want to try some products? Come visit us in-store! We carry sample packs of different brands so you can test before committing to a full container.