Fueling isn’t just something you do on race day—it’s a strategic process that begins well before the starting gun fires. Whether you’ve been training for months or are fine-tuning your nutrition strategy, the days leading up to your event play a crucial role in how you perform. Too little fuel can leave you bonking, while too much or unfamiliar food might upset your stomach. Here’s a step-by-step guide to help you dial in your nutrition and hydration, backed by science and real-world experience.
One Week Out: Hydration & Habit Building
By this point, your fueling and hydration habits should be well established. Think of this phase as your final prep—what you do during training is exactly what you’ll rely on during the race.
How to dial it in:
Hydration
- Drink Skratch Labs Everyday Drink Mix daily to keep hydration levels topped up.
- Aim to drink at least half your body weight (in ounces) per day, adjusting for sweat rate and climate.
Nutrition
- Prioritize balanced meals with carbohydrates, quality protein, and healthy fats (think Feed Zone-style meals).
- Stick with familiar foods—this isn’t the time for experimentation.
Consistency
- Set alarms or reminders to fuel during training sessions.
- Increase your intake of electrolyte-rich foods like fruits, vegetables, dairy (if it agrees with you), and even a pinch of salt in your meals.
Pro Tip: Save the food adventures for post-race celebrations—now’s not the time to try that new spicy kimchi burrito.
