Relay races (like Ragnar) that go all day and into the night and into the next day make fueling challenging. If you’re Best Running Shoes 2025, you want to start the race well rested, hydrated, and fed. Follow this sample meal plan, which assumes you’ll cover 21-ish miles over 24-plus hours.
6:00 am
Running and driving with strangers for 200 miles? No problem. But what should you eat
2 hours before your 8 a.m. run, eat ¾ cup of plain yogurt or ½ cup of cottage cheese with ¼ cup of granola and a banana. Adding protein will help sustain your energy.
Races - Places
For runs 60-plus minutes, take in about 30 g of carbs every 30 to 45 minutes. Halfway through, consume 1 gel and ½ cup of sports drink.
Post 1st leg
30 to 45 minutes after your run, have water, 3 to 4 oz. of turkey or chicken (for protein) on whole-grain bread, and a handful of veggies (for carbs). Pair it with an apple, which packs well in a crowded van.
2:00 pm
Midday snack
For protein, eat a granola bar and banana with nut butter, or 1½ cups of chicken soup. A thermos is a great way to pack soups for on-the-go snacking.
7:00 pm
Dinner
Have a chicken wrap or 2 slices of pizza with veggies, and a banana, to restock glycogen stores. Teams can often stop for a sit-down dinner. Take this time to eat a full meal that has protein and carbs to help your muscles recover while prepping for your next leg.
11:00 pm
Pre 2nd leg: 5 Miles
15 minutes before your run, consume 1½ cups of sports drink or 1 gel to replenish your carbs, which have been depleted from the long first leg.
Nutrition - Weight Loss
Because you had carbs before this shorter leg, have just a few sips of water. If the weather is warm, drink a little extra.
Post 2nd leg
30 to 45 minutes later, eat a corn tortilla with 2 to 3 oz. of lean beef or chicken (about the size of your palm), 1 oz. of cheese, and 2 Tbsp. of salsa, plus an apple for a mix of carbs and protein. Drink water to rehydrate.
7:00 am
Liz Applegate, Ph.D
15 minutes before this segment, have 1 cup of sports drink, or iced tea with 3 to 4 tsp. of sugar, and half an energy bar or 1 gel for a quick hit of carbs.
During 3rd leg
Have 1 gel packet halfway into your run, and sip water throughout, to replenish your glycogen stores and stay hydrated.
Post 3rd (and final) leg
All done? Congratulate your teammates at a postrace feast. Aim for protein and carbs, like a turkey burger on a wholegrain bun with greens, tomato slices, and a slice of cheese, plus a side salad. Be sure to drink plenty of water to help rehydrate. (No beer until you’ve eaten. Sorry.)
