COLUMN
There’ s something about the weeks leading up to a big event that changes an athlete.
Whether it’ s the Two Oceans Marathon, national athletics or swimming champs, the energy shifts. Training starts to taper, nerves creep in, and suddenly everyone is questioning everything. Especially their nutrition.
I see it all the time. Athletes who have been consistent for months suddenly want to overhaul their diet two weeks before race day. New supplements. Cutting carbs. Loading carbs. Drinking things they’ ve never tried before. It’ s panic disguised as preparation.
I call it athlete pre-race anxiety. When you question, have I done enough? Do I have enough? And am I enough?
The biggest mistake athletes make before big events is trying to“ upgrade” their nutrition at the last minute. Your body doesn’ t respond well to surprises under pressure.
If something has been working in training, that is your gold standard. Race day is not the time to experiment. It is the time to execute.
Tapering
As training volume drops, many athletes instinctively eat less. Sometimes far too much less.
Yes, your energy expenditure is lower, but your body is still repairing, replenishing, and preparing. Glycogen stores need to be topped up. Muscles need to recover fully. Your immune system needs support.
This is not the time to under-fuel.
Keep your protein intake consistent to support muscle repair and recovery. Keep carbohydrates steady to ensure glycogen stores are full. Adjust portions slightly if needed, but don’ t swing the pendulum; y ou need the sweet spot in the middle of it.
Carbohydrates are not the enemy. They get demonised, I hear it all the time. They are the performance drivers.
Especially for endurance athletes heading into events like the Two Oceans Marathon, carbohydrates play a critical role.
In the final 48 to 72 hours before your event, a slight increase in carbohydrate intake can help maximise glycogen stores. This does not mean eating everything in sight or forcing down food until you feel uncomfortable.
It means being intentional.
Simple, familiar, easy-to-digest carbohydrates work best. Think oats, rice, potatoes, fruit, and well-tolerated grains. Keep fibre slightly lower closer to race day if you are prone to gut issues.
Your gut needs to be trained too.
If you have not practised your race day nutrition strategy in training, now is not the time to wing it.
Every gel, drink, or snack you plan to use should have been tested. Your gut is just as trainable as your muscles. Respect that. I teach people this all the time, especially understanding that intolerance is not an allergy, but this is a topic for a different column.
Consistency here reduces the risk of midrace distress, which is one of the biggest performance killers I see.
Hydration is more than just drinking water
In the lead up to big events, hydration is often oversimplified.
It’ s not just about how much you drink, but what you are drinking.
Electrolytes matter, especially if you are a heavy sweater or competing in warmer conditions. Start your hydration strategy days before your event, not the morning of.
Check your urine colour. Pay attention to how you feel. Avoid both dehydration( hypernatremia) and overhydration.( Yup, hyponatremia is a thing and can be very dangerous)
Don’ t neglect recovery in the final stretch
Just because training volume is lower doesn’ t mean recovery becomes less important.
In fact, this is where recovery nutrition becomes even more valuable. You want to arrive at the start line feeling fresh, not flat.
A combination of protein and carbohydrates after your final key sessions helps optimise muscle repair and glycogen replenishment. This is where simple, effective options like recovery milk or a shake can be incredibly useful. It’ s convenient, balanced, and easy on the system when appetite is low due to nerves.
Race week nerves are normal. Don’ t let them drive your decisions.
This is the part no one talks about enough.
Athletes often try to control their nerves by controlling their food. Cutting things out. Adding unnecessary supplements. Obsessing over details that didn’ t matter weeks ago.
Stick to your routine.
Eat what you know works. Follow the structure that has supported your training. Keep things familiar.
Performance comes from consistency, not last-minute perfection.
My final thoughts …
Big events don’ t require perfect nutrition. They require consistent, practised, and appropriate nutrition.
Trust your preparation. Fuel your body properly. And remember, the work is already done.
Now it’ s about showing up and letting your body do what it has been trained to do.
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