Fueling for the Girls on the Run 5K

A Dietitian’s Top 5 Tips for Feeling Strong & Energized

By Ali McGowan, MS, RD, LDN 

@sproutoutloud

 

Running your first 5K is exciting! Your body needs the right fuel to feel strong, energized, and ready to cross that finish line. Eating and hydrating properly before, during, and after the race will help you feel your best… and have the most fun!

 

Here are my top 5 tips to help you power your run:

 

1. Keep Breakfast Simple + Familiar

Remember: Race day is not the time to try something new.

• Eat 1-3 hours before the race

• Focus on carbs for energy + a little protein for staying power

Carb options:

• Oatmeal

• Fruit (banana, berries, melon)

• Toast

• Rice cakes

• Granola

• Applesauce pouch

• Jam/jelly

 

Protein options:

• Greek yogurt

• Cottage cheese

• Milk

• Kefir

• Eggs & egg whites

• Protein shake or powder

• Nut butters*

*Nut butters are mostly fat, with some protein

 

Example breakfast combos:

• Yogurt + granola + fruit

• Oatmeal made with milk or kefir + berries

• Toast + banana + peanut butter

• Fruit smoothie + protein + toast

• Protein shake + banana

 

2. Don’t Skip Breakfast

Even if your tummy is nervous, a small snack is better than nothing!

 

Skipping breakfast can make you:

• Low on energy

• Dizzy or tired

• Struggle to finish strong

 

Quick easy-to-digest snack ideas if you’re nervous:

• Applesauce pouch

• Toast + jam

• Small granola bar

• Banana + protein shake

 

3. Hydrate Consistently

• Start sipping water the day before and in the morning

• Avoid drinking large amounts right before the race

• Remember, water stations will be on the course!

 

Tip: Pale yellow urine (or the color of light lemonade) means you’re well hydrated.

 

4. Fuel the Day Before

What you eat the day before is just as important as race morning!

 

• Eat regular meals (don’t skip!)

• Focus on carbs like potatoes, rice, beans, whole grain pasta, toast, and fruit

• Make meals balanced: Aim for a plate that includes ~ ⅓ protein + ⅓ carbs + ⅓ vegetables

 

5. Plan a Post-Race Snack or Meal

After crossing the finish line 🎉, refuel within 1-2 hours.

 

Include:

• Carbs (to restore energy)

• Protein (to support recovery)

 

Post-race ideas:

• Sports drink + cheese stick

• Chocolate milk

• Turkey sandwich + fruit

• Cheese stick + crackers + apple

 

This will help you feel energized, happy, and ready for your next adventure!

 

You’ve got this! Have fun, run strong, and celebrate every step along the way!