If you ever wondered what a sports dietitian actually eats on a 24-hour competition day, here's a candid, practical play-by-play from my own experience. I work with athletes regularly, and when I’m racing or supporting an event, I treat my nutrition like game strategy—planned, flexible, and focused on performance and recovery. Below I’ll walk you through my real meal timing, portions, product choices, and the reasoning behind each choice during a typical 24-hour competition day.

Overview: my guiding principles for a competition day

I follow a few non-negotiable rules on race day:

  • Prioritize familiar foods: nothing new on race day. Use foods that you’ve trained with.
  • Control portion size: not too big before high-intensity efforts, adequate carbohydrate before long durations.
  • Hydration and electrolytes matter: I plan fluid volumes and sodium, especially for events longer than 90 minutes.
  • Timing is everything: stomach comfort is as important as calories. I give myself 2–3 hours for a full meal pre-start and 20–60 minutes for snacks when needed.

    • Pre-race night (if the competition starts in the morning)

    Two nights before a big effort I might increase carbohydrate slightly, but the night before the race is about a balanced, easily digestible dinner that won’t upset sleep. My typical evening meal:

  • Grilled salmon (or tofu for a plant-based option) — about 100–150 g for protein and a little fat for satiety.
  • White rice or sweet potato — around 1 to 1.5 cups cooked (200–300 g) to top up glycogen but not leave me bloated.
  • Cooked vegetables — a cup or so, lightly seasoned.
  • Small salad with olive oil — for micronutrients and a bit of fat.

    • I avoid very high-fiber meals (e.g., lots of raw cruciferous vegetables) and extremely fatty or spicy foods that could disrupt sleep. I hydrate steadily in the evening but stop heavy drinking of fluids 60–90 minutes before bed to avoid multiple wake-ups.

    Race morning: main meal (2.5–3 hours before start)

    For a morning start, I aim for a meal that’s higher in carbohydrate, moderate in protein, and low in fat and fiber. Example:

  • Oat porridge made with water or low-fat milk — 60–80 g oats (dry weight) cooked to a familiar consistency.
  • 1 banana sliced in or on the side (100–120 g) for simple carbs and potassium.
  • 1 tablespoon honey or a small jam for an extra 15–20 g carbs if I feel I need a sweeter boost.
  • 20–25 g whey protein or Greek yogurt if I want an added protein hit.

    • This meal gives me around 70–100 g carbohydrates depending on portions—enough for most morning events up to ~90–120 minutes without heavy in-race fueling. I sip water and a small electrolyte beverage (200–250 ml) alongside the meal to avoid drinking too much all at once.

    Small pre-start snack (30–60 minutes before start)

    If the event is intense or I expect some nervous appetite loss, I always have a light snack close to start time:

  • A small energy gel or chew (20–30 g carbs) with 150–200 ml water, or
  • Half a banana or a slice of white toast with honey — 15–25 g carbs.

    • I avoid fiber-heavy or fatty snacks in this window. The goal is quick-digesting carbs that won’t sit in my stomach.

    During the competition: what I take and when

    My in-race fueling depends entirely on duration and intensity. Here’s a quick guideline I personally use:

  • Under 60 minutes: often nothing besides sips of water or an electrolyte drink.
  • 60–120 minutes: aim for ~30–60 g carbs per hour. I use energy gels (GU, SIS, Maurten), sports drinks, or small portions of easily chewed bars.
  • Over 2 hours or multi-stage events: I add real food options — rice cakes, small sandwiches with jam, or bananas (150–200 g every 60–90 min) — to mix rapid and slower-release carbs and to keep morale up.

    • Example for a long day event (e.g., 6–8 hours of moderate endurance effort):

  • Start with a sports drink (500 ml) carrying 30–60 g carbs/hour baseline.
  • Every 30–45 minutes: energy gel (20–30 g carbs) + water, or half a rice cake with honey.
  • At ~3–4 hours: a solid snack like a small turkey sandwich or 100 g cooked rice in a small Tupperware if my stomach tolerates solids.

    • I also pay attention to sodium—especially in hot conditions. I’ll add 300–700 mg sodium per liter via tablets or electrolyte drinks depending on sweat rate and climate.

    Immediate post-effort recovery (first 30–60 minutes)

    For muscle repair and glycogen restoration, I aim for a 3:1 to 4:1 carbohydrate-to-protein ratio within the first hour. Common post-effort choices I personally like:

  • Recovery drink (e.g., 40–60 g carbs + 20–30 g protein) — brands like SIS REGO Rapid or a simple homemade smoothie.
  • Alternatively: chocolate milk (500 ml) — portable, effective, roughly 40–60 g carbs + 15–20 g protein.
  • If I prefer solid foods: turkey sandwich with jam or a bowl of rice with a small portion of chicken and some cooked veg.

    • This phase is non-negotiable for me after long or high-intensity events. It helps reduce muscle soreness and accelerates recovery if another effort is coming later.

    Midday or evening meal (2–3 hours after the event)

    Once I’ve had my immediate recovery drink and showered, I eat a substantial balanced meal:

  • Carbohydrates: 1–2 cups cooked rice, pasta, or potatoes.
  • Protein: 120–200 g lean protein (chicken, fish, tofu).
  • Vegetables: 1–2 cups cooked or raw, favoring cooked if my gut is sensitive.
  • Fat: small portion like 1 tablespoon olive oil or a handful of nuts for satiety and micronutrients.

    • This meal refills glycogen stores and supports tissue repair. Portion sizes depend on total energy spent during the competition.

    Hydration and electrolyte plan

    Across a 24-hour competition day, fluid balance is one of my top priorities. My rule of thumb:

  • Pre-event: 500–600 ml water or sports drink in the 2 hours pre-start, plus 200–300 ml within 15–30 minutes of starting if tolerated.
  • During: aim for 400–800 ml per hour depending on sweat rate and temperature. Use electrolyte drinks or add salt tabs if sweating heavily.
  • Post-event: weigh yourself if possible and replace 150% of fluid deficits over the next 6 hours (e.g., if you lost 1 kg, drink 1.5 L extra) with sodium-containing fluids or salty foods to retain fluid.

    • Sample timing and portions table (my real example from a 24-hour race day)

    Time Food/Drink Approx. portions / carbs
    05:30 (pre-start) Porridge (60 g oats) + banana + 1 tbsp honey, 250 ml water ~75–90 g carbs
    06:45 (30 min pre-start) Half banana + small sports gel + 150 ml water ~25–35 g carbs
    07:00–11:00 (race) Sports drink (500–800 ml/hr), gels every 45 min, small rice cakes at HR3 30–60 g carbs/hr
    11:15 (immediate post) Recovery shake: 45 g carbs + 25 g protein (e.g., SIS REGO or smoothie) ~45 g carbs, 25 g protein
    13:00 (meal) Grilled chicken 150 g + 1.5 cups rice + veg ~80–120 g carbs, 30–40 g protein
    20:00 (evening) Light pasta or baked potato + veggies + small fish portion ~60–90 g carbs

    Practical tips I always use

  • Pack redundancy: I carry extra gels, bars, a small container of rice or sandwich and backup electrolyte tablets.
  • Test everything in training: portions, brands (GU, SIS, Maurten, Clif), and timing.
  • Listen to your gut: if your stomach feels off, switch from solids to liquid carbs.
  • Plan for sleep and naps: food that doesn't disturb sleep is crucial when competitions last into the night.

    • There’s no single “perfect” race-day diet—it's a personalized toolkit. I rely on habits I’ve trained with, adjustments for weather and intensity, and simple, familiar foods that keep me fueled and comfortable for every hour of competition.