Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
I'm fine!
My week was good. I worked well and took it easy in training.
I think this week it finally cooled down in Barcelona. I'm amazed to see how my performance has improved.
I improved my pace in the 400 series, my heart rate decreased, and I managed to complete the series without collapsing at the end (😅).
The only bad thing is my nose running all the time, no one deserves that... bring on the tissues.
On Sunday, I watched part of the NYC marathon on TV. I was rooting for Kipchoge, but it wasn't his turn to win. Even though he came in 17th, he's a machine, an inspiration.
But what left me speechless was the final sprint by the winner, Obiri. My goodness, what was that! I was impressed.
Another thing that caught my attention was how elite athletes take carb gels during marathons. They swallow them all at once. And they can do that because they train their gut so much, they're used to it.
Others also rely on carbohydrate drinks, which also help with hydration.
Today's topic is how to deal with pre-race anxiety without sabotaging your diet and putting (almost) everything at risk.
Pre-race nerves can either sharpen you… or send you straight into the kitchen hunting for “comfort food.”
Somewhere between the excitement, the pressure, and the “What if I mess this up?”, you can find yourself standing in front of the fridge. Not hungry. Just… jittery.
Maybe nibbling on “just one more something” because it feels comforting in the moment.
When anxiety kicks in before a half-marathon, marathon, or that race where you’re secretly chasing a PB… your nutrition can go from “dialed in” to “completely derailed” very quickly.
Some runners eat way more than planned.
Others lose their appetite entirely and under-fuel.
And some start questioning every decision they’ve made for weeks:
“Should I change my breakfast? Maybe I need more carbs. Or less. Should I try that new gel everyone swears by?”
This is where performance anxiety quietly messes with your nutrition — and the irony?
→ It’s often the nutrition sabotage (not the anxiety itself) that ends up impacting race day performance.
Feeling anxious before a race is human. Normal. A sign you care.
But letting that anxiety push you into last-minute food decisions that leave you bloated, under-fueled, or regretting the extra pizza/pasta at 10 PM… that part is avoidable.
Let’s talk about why this anxiety shows up, how it affects your eating, and most importantly — how to manage it without sabotaging all the prep you’ve done.
Why This Pre-Race Anxiety Shows Up
There’s a reason the nerves hit harder before half-marathons, marathons, or any race where you’re aiming for a personal best.
Usually, it’s a mix of:
Performance pressure — “What if all my training wasn’t enough?”
Fear of the unknown — weather, stomach issues, pacing… all the classic “what ifs.”
Expectation overload — especially if family or friends are tracking you, or you’ve announced your goal to the world.
Hyper-body awareness — suddenly, every sniffle or little twinge feels like a potential disaster.
Totally normal.
But here’s the thing…
When your stress rises, your appetite, cravings, digestion, and decisions often change too — and that’s where fueling can fall apart.
How Pre-Race Anxiety Sabotages Nutrition
Here are the most common patterns I see in runners:
Stress-eating to soothe nerves
Chocolate, biscuits, a random bowl of cereal, second dinner…
Not because of hunger, but for comfort or distraction.Losing appetite and under-fueling
Some runners can’t face food when they’re anxious — and start race day low on energy.
Last-minute nutrition changes
Anxiety whispers:
“Maybe I should try something different… just in case.”
New foods, new gels, new breakfast — this is where stomach issues often begin.
“Panic carb-loading”
Carb-loading ≠ eating double or triple your usual meals.
Many runners overdo it “just to be safe” and wake up feeling heavy, bloated, or sluggish.
Now comes the best part: tips and recommendations to help you overcome anxiety.
RECOMMENDATIONS
How to Calm the Anxiety Without Ruining Your Nutrition
Here’s the “calm + fuel smart” toolkit — practical, quick, and doable.
1. Pre-Decide Your Meals or Have a Meal Plan made by a Sports Dietitian
Plan and write down your meals for the 2 days before the race.
Stick it on the fridge or in your phone. Zero debating.
Example — Day Before a Race
Day Before: Saturday
Breakfast → Oatmeal with fruits + granola
Lunch → Salmon + rice + side salad
Snack → Bagel with peanut butter and fruit jam
Dinner → Pasta with tomato sauce and chicken breast
When it’s written, you’re less likely to improvise your way into chaos.
2. 15-Second “Reset Before Eating”
If you feel the jitters rising before a meal:
Inhale for 4
Exhale for 6
Tell yourself: “Fueling calmly now is part of my race strategy.”
You shift from emotional eating → intentional fueling.
Gif by CSDRMS on Giphy
3. Keep Meals Simple, Familiar & “Boring-Good”
Race week is not the time for creative cuisine.
Think: easy carbs + gentle protein
Toast + peanut butter + banana
Rice or pasta + chicken/turkey + simple sauce
Porridge with honey
Comfortingly plain. Digestively friendly.
4. If You Must Snack — Have “Safe Snacks Ready”
Because trying to resist hunger usually ends up going very wrong.
Better choices that won’t upset your stomach:
Banana with nut butter
Yogurt + some berries
Cereal bar, you know your body tolerates
A warm herbal tea + 1–2 squares of chocolate (not the whole bar)
→ Have you ever thought about making a list of healthy snacks? Make a list of snacks that you know are good for you at any time and won't cause you any problems.
5. The 24-Hour Race-Nutrition Rule
For the 24 hours before your race, commit to:
No new foods
No new gels
No spicy, greasy, or extra-fibrous meals
Consider this your nutrition seatbelt.
6. Quick “Nourish + Relax” Tricks
Ginger or mint tea* before bed → calm + digestion support
Eat dinner earlier than normal → sleep + lightness in the morning
Prep your breakfast the night before → fewer decisions = less stress
*If you suffer from reflux, be careful with mint tea. Opt for ginger or even chamomile instead.
Non-Food Anxiety Releases That Actually Work
Sometimes it’s not food you need — it’s a mental exhale.
Try 1–2 of these:
10–15 min slow walk after dinner
Gentle 15 min yoga
Lay out your full race kit → reduces mental clutter
Write down your “what ifs” → then write next to each one: “What I can control”
30–60 sec visualization → imagine the start line calm and controlled
Reduce scrolling after 7 pm → especially race predictions, weather panic, bad news, and running forums
Feeling anxious before a race means you care.
But your nutrition shouldn’t become the outlet for that stress.
You’ve trained. Your body is ready!
→ Fuel it with calm consistency — not panic — and let race day unfold with the energy you worked so hard to build.
Product of the week
New feature in the newsletter! Each week, I'll suggest a product tested or approved by me. It can be about nutrition, clothing, lifestyle, but of course, it has to be related to running.
To start with, I've chosen: Vitamin D capsules from Vitafor.
Since I mentioned the importance of vitamin D for runners in autumn and winter a few emails ago, nothing could be more fitting than recommending one.
I was already a Vitafor partner when I worked as a nutritionist in Brazil, and now I am a partner here in Europe as well.
I have known the brand for many years and can attest to the high quality of its products.
→ As a partner, I have a 12% discount coupon (AP002695VITAFOR) for my clients and readers.
To view and purchase Vitamin D and other products, click the button below.
Track of the week 🎧️
This week's Track of the Week is a recent discovery, and I found it perfect for runs focused on increasing VO2 Max.
Alibi (Feat. Rudimental) by Ella Henderson, Rudimental
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso