Race-week fuel guides: what to eat before your race

One page per race: a short answer, a day-by-day race week, a calculator for your body weight and the course details that change when you eat. Guideline ranges from the ACSM joint position and the ISSN, cited on each page.

• What to eat the week before the NYC Marathon
  Sunday, November 1, 2026 · New York City, USA
• What to eat the week before the Philadelphia Marathon
  Sunday, November 22, 2026 · Philadelphia, USA
• What to eat the week before the CIM
  Sunday, December 6, 2026 · Folsom to Sacramento, California, USA
• What to eat the week before the Valencia Marathon
  Sunday, December 6, 2026 · València, Spain · En español
• What to eat the week before the Honolulu Marathon
  Sunday, December 13, 2026 · Honolulu, Hawaii, USA
• HYROX nutrition: what to eat in training and race week
  Any HYROX race, any season

How race week works in Plait

Plait sets your daily calories from what your watch measured (WHOOP and Garmin; Apple Watch in beta) and builds a week of meals with weighed portions.

Tell the coach chat about your race: the type, the date, your start time and your expected finishing time. Code, not the AI, turns that into a day-by-day plan: fuel-up days, a timed race-morning meal and a recovery day, from the guideline ranges above or the grams per kg you choose.

Each day stays tied to your own plan: carbohydrate and calories at most 1.8 times your usual day on the last fuel-up day, protein kept, lower-fibre swaps the day before and on race day, and at most one starch per meal. A weight-loss plan is not turned into a 4,000-calorie day.

Free: create the event, see the whole day-by-day proposal and the countdown. Pro: the meals themselves change on those days (carbohydrate and fat portions; protein stays). Nothing changes until you apply it.

Plait only knows the training and races you tell it about. Watch calorie figures are estimates.

Get your race-week plan from your watch

Check the gap between your watch and a calorie formula · Guides