The Pre-Race Meal!

Do you get stomach nerves before a race? You're not alone. Many athletes experience discomfort, heaviness, or even energy slumps just before starting. And it can all be due to something as simple (but crucial) as what you eat before competing.

Pre-race food can make the difference between a solid performance or a frustrating race. Prepare like the pros!

By: Hammer Nutrition

Common mistakes before a race

Your body needs fuel, but not just any kind or at any time. Here are some common traps:

• Eating too much fat or protein before competing can slow down digestion.
• Simple sugars cause rapid energy spikes followed by sudden fatigue.
• Eating right before running can cause nausea, heaviness, or stomach discomfort.

Remember: eating more doesn't always mean having more energy. The important thing is to eat smart and strategically.

What to eat and when

The ideal is to combine a good selection of foods with the right digestion time. Here's a practical guide:

3-4 hours before the event:

• Oatmeal with banana
• Whole wheat bread with honey and a little almond butter
• White rice with boiled egg

Goal: complex carbohydrates + a little protein, without heavy fats or fried foods.

60-90 minutes before the event:

• A light smoothie
• An energy drink like Perpetuem
• Easily absorbed energy gels

Goal: quick energy, without saturating your stomach just before moving.

Perpetuem: Liquid energy without stomach surprises

Designed by Hammer Nutrition, Perpetuem is an ideal formula for those seeking consistent performance in long-duration events.

💡 Perfect to consume 2-3 hours before the race, especially if you don't feel comfortable eating solids.

• Provides long-lasting energy

• Does not cause insulin spikes

• Is gentle on the stomach

• Recommended for events over 2 hours

You can also use it during the race, ideal for maintaining energy without resorting to simple sugars or artificial gels.

How to build your pre-race routine?

Every body is different. We recommend:

• Testing different food options during your long training sessions

• Drinking enough water but not overdoing it before starting

• Avoiding trying anything new on race day

The best strategy is the one you already know and have tested in training.

Hammer Nutrition: Your ally for a powerful start

With over 37 years supporting real athletes with real products, Hammer accompanies you at every stage: before, during, and after the competition.

Trust products designed to provide energy without compromising your health or your stomach. Make every kilometer count from the start!

Ready to prepare for your next race?