Best Takeaway Meals For The Night Before Your Endurance Race

Stuck away from home the night before a marathon, triathlon, or long ride? Finding your go-to pre-race meal can be tricky when cooking facilities are limited. The good news: smart takeaway choices can make carb-loading simple, fuel your muscles and keep digestion comfortable. In this guide, we break down easy, high-carbohydrate, moderate-protein, low-fat and low-fibre meals that support glycogen stores and set you up for race day success.

Table of Contents

• How Many Carbohydrates Should You Eat The Night Before?

• Why Should Pre-race Meals Be Low Fibre, Low Fat & Mild?

• What Takeaway Foods Work Best The Night Before A Race?

• Should You Still Eat Your Normal Foods?

• Simple Takeaway Rules For Pre-Race Dinners

How Many Carbohydrates Should You Eat The Night Before?

For endurance events lasting longer than about 90 minutes, athletes perform best when they start with full muscle glycogen stores¹. This is why the 1-2 days before competition typically involve increasing carbohydrate intake¹.

In practice, this means choosing simple, carbohydrate-focused meals with lean protein and keeping fibre, heavy sauces, spice and high-fat foods relatively low to support digestion and reduce the risk of stomach discomfort on race day.

Talk Nerdy To Me → Sports nutrition research suggests endurance athletes should aim for around 8-12g of carbohydrate per kilogram of body weight in the 24 hours before competition to maximise muscle glycogen stores¹. The evening meal usually provides a large portion of this intake, making it an important opportunity to top up carbohydrate stores. A simple framework for the pre-race dinner is:

• Carbohydrates → Around 2-3g/kg from easily digested sources like rice, pasta, bread or potatoes¹.

• Protein → 20-30g of lean protein to support muscle repair².

• Fat → Keep fat relatively low (<15-20g), as higher fat meals can slow digestion and increase the risk of gastrointestinal discomfort.

Why Should Pre-race Meals Be Low Fibre, Low Fat & Mild?

The night before competition is not the time to experiment with heavy, spicy or fibre-rich meals¹. High-fibre foods slow digestion and increase bowel activity, while high-fat meals delay gastric emptying. Both increase the risk of stomach discomfort during endurance exercise¹. Choosing simple carbohydrates with moderate protein and minimal spice helps ensure food is digested comfortably overnight¹.

What Takeaway Foods Work Best The Night Before A Race?

These options are widely available and can provide high carbohydrate intake with minimal fibre and fat.

Burgers & fries

• Example → Grill’d burger + large chips

Why it works → Burgers with a bun and fries provide easily digestible carbohydrates, making them a convenient option for pre-race fuelling. Opt for grilled chicken, lean beef, or vegetarian alternatives to keep protein moderate and digestion easy. To reduce the risk of stomach discomfort, it’s best to skip heavy sauces or spicy toppings.

Pizza

• Margherita

• Chicken and cheese

• BBQ chicken

Why it works → Pizza is an easy way to boost carbohydrate intake, with the base providing carbs and tomato sauce adding flavour without extra fat. Pro tip, avoid greasy toppings like pepperoni or extra cheese to keep it light and easy to digest.

Rice bowls

• Example → Raw & Rice chicken or tofu rice bowl with avocado and soy sauce

Why it works → Rice bowls are a great source of easily digestible carbohydrates, while lean protein helps support muscle recovery. A splash of soy sauce adds extra sodium, which can help maintain fluid balance. Pro Tip, go easy on high-fibre vegetables.

Sushi

• Chicken teriyaki rolls

• Tuna avocado rolls

• Salmon nigiri with soy sauce

Why it works → Sushi made with white rice provides rapidly digestible carbohydrates, and the portion sizes are easy to adjust to meet your carbohydrate targets for the night before a race.

Pasta

• Example→ Chicken pasta with tomato sauce

Why it works → Pasta is a reliable source of carbohydrates for pre-race meals, and pairing it with a tomato-based sauce keeps fat intake lower than using creamy sauces, making it easier to digest overnight.

Pub-style meals

• Example → Chicken schnitzel with mashed potato

Why it works → Potatoes are high in carbohydrates and easy to digest, making them a great base for pre-race meals. Adding lean protein helps keep the meal balanced and supports recovery. Pro Tip,  avoid heavy gravy or creamy sauces.

Italian-style meals

• Example → Gnocchi with tomato sauce and prawns/tofu

Why it works → Potato-based gnocchi is a good source of carbohydrates, and pairing it with a tomato sauce keeps fat intake low, making it an easy-to-digest option for a pre-race meal.

Should You Still Eat Your Normal Foods?

Yes, familiar foods are best. Many race-day stomach issues occur when athletes eat foods they rarely consume. If a certain takeaway meal has worked before long training runs, it is likely a safe option the night before a race.

Simple Takeaway Rules For Pre-Race Dinners

When ordering the night before a race, follow these quick suggestions:

• Prioritise → Rice, pasta, bread, potatoes

• Include → Lean protein (chicken, pork, tofu, fish)

• Limit → Fibre-heavy vegetables, spicy foods, creamy or oily sauces, very high-fat meals

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

Reference

1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.

2. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15:38.

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.