The Runner's Race Day Fueling Protocol

If you've ever felt strong through mile 18 only to completely fall apart in the final miles of your race, you already know that training your legs isn't enough. You can nail every long run, hit every tempo workout, and still bonk on race day if your fueling strategy isn't dialed in. This guide is for runners who are done guessing. Done with the "big pasta dinner the night before" approach that leaves you feeling bloated and heavy. Done taking a gel every 45 minutes and wondering why you're still hitting the wall. Done crossing the finish line knowing you left time on the table because your nutrition wasn't right. Inside, you'll get the exact protocols I use with the 600+ runners I've supported—the same strategies that helped one of my clients run 27 seconds per mile faster than her longest training run without hitting the wall. You'll learn how to properly carb load in the 2-3 days before your race (not just one massive dinner), how to train your stomach like you train your legs, the precise timing and quantity of gels that actually prevent bonking, and how to recover when you're too nauseous to eat post-race. This isn't generic sports nutrition advice. As a registered dietitian who specializes in working with runners, I've spent years translating the research into practical, race-tested protocols. Every strategy in this guide has been fine-tuned with real runners on real race courses. No more wondering if you're doing it right. Just a clear, step-by-step system to fuel your best race yet.