Pre-race breakfast

Standard guidelines recommend a meal rich in carbohydrates and low in fiber and fat, eaten 2 to 4 hours before exercise. The usual target is 1 to 4 g of carbohydrates per kilogram of body weight, depending on the timing. Porridge, mild cereals, and sports cakes fit this profile.

They slow digestion. On race morning, it’s better to have a meal that leaves the stomach quickly to avoid discomfort during exercise.

Three hours before departure is a good guideline. If departure is very early, a lighter meal 2 hours beforehand, followed by a snack 30 to 60 minutes before, may work well. Everyone has their own rhythm, so try it during training.

Stress reduces appetite before a competition. Drinks and liquid products go down more easily. An energy drink or a purée can replace a solid meal.

Recipes vary (oats, rice, fruit). Check the allergens on each product page. For an effort lasting less than an hour, a regular breakfast is enough.

Having coffee in the morning before a race is common. If you don’t usually drink it, don’t change your routine that day.