Pre-race Nutrition Tips For True Grit


Wondering how best to fuel your body ahead of your next obstacle course racing event with True Grit?

We asked True Grit’s resident Accredited Practising Dietitian and Nutritionist – Jono Steedman aka The Guyetitian about his best pre-race nutrition tips for endurance events, specifically focusing on True Grit’s 10km obstacle course:


Here are the two main things you need to focus on in the lead up to event day:

1. Carbohydrates

Carbohydrate rich foods should be the name of the game, as adequate amounts of these will help make sure your fuel tanks are filled to the brim, ready to be emptied come event day. Filling these tanks is a long process, that needs to start before event day to maximise the benefits. To ensure you’re eating enough, aim for roughly a third of a plate of things like wholemeal pasta, potato, wholegrain bread, rice and fruit at each main meal for the final 2-3 days before your event.

2. Hydration

We’ve all probably been nagged about drinking more water at some point in our life, but it’s even more critical in the final few days before the event. We need to make sure we’re fully hydrated come event day and slamming 2L of water as you approach the start line just won’t cut it. Instead, have a large drink of water with every meal and snack in the final week, as well as keeping a water bottle handy to stay topped up in between meals. Continue doing this for the rest of your life because you’re an adult and should drink enough water even when you’re not preparing for True Grit.


There are a few things to consider, but nothing is more important than this: don’t do anything with your nutrition that you haven’t already trialled in training. Race day is a terrible time to find out that a pre-race banana gives you the wrong kind of runs… instead, have a look at some of these options below and trial them before your final training sessions to make sure they sit comfortably.

1. Carbohydrates

Yep, they’re back again. We want to complete our final fuel tank top up by having a carbohydrate rich meal 2-3 hours before the race. Something like muesli and yoghurt, a chicken and salad sandwich or a few pieces of toast with peanut butter and jam are all good options. If the nerves are getting the better of you, try a liquid breakfast like an Up & Go or a smoothie.

2. Hydration

Speaking of liquids, your hydration needs haven’t stopped, but continuing to take small sips of water in the lead up to the event start time will cover your bases. Unless you’re a sweat machine or you happen to strike a very hot and humid day, there’s not really any need for something like a sports and/or electrolyte drink. All of your nutrition and hydration prep in the lead up to this day will have stood you in good stead!

By applying The Guyetition’s pre-race nutrition advice for your next obstacle course event, your body and mind will be far better equipped to run, crawl, and climb across all of the obstacles out on the True Grit course.

Nutrition is just one piece of the puzzle in the preparation for our events. If you want to read how the 2021 True Grit NSW Elite Women’s Winner, Jordi Gunn, prepared for our Sydney event and score a free workout designed specifically for obstacle course event conditioning, head to our recent article here.

For more info on True Grit and to view upcoming events, head over to our Events page.

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