6 Dinner Mistakes You’re Making the Night Before Race Day

6 Dinner Mistakes You’re Making the Night Before Race Day

What to Eat the Night Before a Race

If you’re figuring out what to eat the night before a race, you want to make sure you’re giving your body the nutrients it needs to wake up refreshed and ready to go. And you also want to avoid any diet disasters that might make your stomach funky in the a.m. or leave you feeling lethargic and bloated or absolutely ravenous. 

Here are a few common mistakes you might be making, and a look at what to eat the night before a race. 

Loading Up on Fiber

Don’t go heavy on the beans and leaves.

“I usually recommend fiber all the time, since it helps keep you regular and promotes heart health. But eating a meal with tons of fiber the night before a race can lead to stomach issues on race morning,” says Natalie Rizzo, MS, RD

That doesn’t mean all veggies, but there are a few that certainly stand out, as well as beans and legumes.

“I usually suggest avoiding high-fiber foods, like beans or cruciferous veggies — broccoli, cauliflower, and Brussels sprouts — the night before a race because they can make you gassy,” she says.

You’re safer with starchy veggies, like sweet potatoes. Try a baked sweet potato with some avocado and diced chicken, for example. Plain and simple, but still flavorful.

Eating Fried Foods

A trip to McDonald’s should not be on your mind for what to eat the night before a race.

“Fried food tends to sit in your stomach for a long time and can cause indigestion that night and the next morning,” Rizzo says. “That means it can affect your sleep and lead to poor sleep quality."

Related: A Good Night's Sleep, and What It Does for Your Brain

And then you might wake up exhausted and cramped. What’s more, it also just doesn’t do much for your body nutrition-wise, and you really need some good fuel and electrolytes the night before. So, you’re better off eating something healthy and freshly prepared anyway. 

Going for Heat

Say goodbye to your favorite spices before race day and go with blander seasonings instead.

“Spicy food affects everyone differently, but the acidic nature of it can cause heartburn and indigestion for some people,” Rizzo says. “This can lead to an awful night’s rest and indigestion the next morning."

So, ditch the jalapeños and red peppers when choosing what to eat the night before a race — you can always have a spicy Bloody Mary and omelet once you’ve finished. 

Eating Chocolate for Dessert

Dessert is a nice way to end a meal, but perhaps ditch it the night before a race. Or if you do have dessert, go for some fresh fruit with Greek yogurt instead of chocolate.

“Unfortunately, chocolate has caffeine, and that caffeine may keep you up at night,” says Rizzo.

Related: Want to Be a Better Athlete? Start Sleeping Like One

A poor night’s sleep can mess with your stamina and endurance on race day.

“If you want dessert, go for it, but opt for one that doesn’t have chocolate,” Rizzo says.

And don’t eat it too close to bed, either.

“Try to eat dinner at least three hours before bed, so you have time to digest,” Rizzo says.

And if you have dessert, keep it small and not right before hitting the hay.

Eating Something Brand New

Now is not the time to experiment with a new shrimp scampi dish or try a different type of cheese for the first time.

“You shouldn’t try a new food the night before a race because you don’t know how it might affect your stomach,” Rizzo says.

You could wake up with gas and abdominal pain, and you might even have allergic reactions that evening right after eating.

“Stick with something you know, like a bowl of pasta with some olive oil and veggies,” Rizzo says.

Better safe than sorry. 


You’ll want to eat foods that contain electrolytes and have higher water content, like sweet potatoes and bananas, as well as drink plenty of water to stay hydrated.

“Don’t overdo it and guzzle a gallon, but drink a full glass with dinner and then maybe some after dinner,” Rizzo says.

You definitely want to hydrate the night before so you wake up feeling refreshed and less dehydrated.

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