MTB Race Week Nutrition: What Pro Riders Eat

August 26, 2025

When race week arrives, every pedal stroke counts. It’s not just about the months of training—it’s about how you fuel in the critical days leading up to the start line. For MTB riders, the right race week nutrition can mean the difference between holding pace on that final climb or watching your rivals disappear into the distance.

In this article, we break down what professional mountain bike riders eat before a race—and how you can adapt these strategies for your own events. Whether you’re preparing for a weekend enduro, a multi-stage cross-country race, or a local downhill comp, these principles are tried, tested, and race-proven.

The Goal of Race Week Nutrition

Race week nutrition is about maximising glycogen stores, optimising hydration, and keeping your gut calm and predictable. You’re not trying to “get fitter” in this week—you’re ensuring your body’s fuel systems are topped up and ready to go, while avoiding any foods that might cause inflammation, bloating, or digestive issues on race day.

Day-by-Day Breakdown for Race Week

5–7 Days Out: Foundation Fueling

This is the time to lock in your baseline nutrition:

Balanced meals with a 50/25/25 macro split (carbs/protein/fats) to keep training recovery high.
Plenty of complex carbs: oats, quinoa, brown rice, sweet potato.
Consistent hydration: aim for 30–40ml water per kg bodyweight per day, plus electrolytes after training.
Avoid experimenting with new supplements or unusual foods—stick to what your body knows.

Pro rider tip: Some riders keep a hydration mix in a bottle next to them throughout the day—not just during training—so electrolytes stay topped up.

3–4 Days Out: Carb Focus Begins

You’ll still train lightly, but intensity drops. Nutrition shifts slightly toward higher carbs to start topping up glycogen stores.

Add an extra fist-sized portion of carbs to lunch and dinner.
Keep protein moderate (lean meats, fish, eggs, plant protein) and healthy fats in check.
Include hydration salts or sports drink once or twice a day to prep for increased sweat loss.

Watch out for: Overeating. Carb-loading is not an all-you-can-eat pasta buffet—it’s a controlled increase.

2 Days Out: Controlled Carb Loading

Now’s the time to maximise glycogen without stressing the digestive system.

Prioritise low-fibre carbs like white rice, potatoes without skin, sourdough bread, ripe bananas.
Keep protein lean and moderate.
Avoid heavy, fatty, or spicy meals that can linger in the gut.
Increase fluids—but remember, plain water alone can dilute electrolytes. Use a balanced hydration mix to avoid cramps or mid-race fatigue.

Pro rider tip: Many pros use this day to dial in their race breakfast and snacks—so they know exactly how their stomach responds.

Race Eve: Keep It Simple

This is about calm, clean, predictable fuel:

Dinner: a fist of protein (chicken, fish, tofu), a generous serving of white rice or pasta, and a small portion of cooked veg.
A light dessert like rice pudding or yoghurt with honey can add extra carbs.
Hydrate steadily through the day. Avoid overloading on fluids right before bed.

Mindset check: You can’t “win” the race the night before—but you can make things much harder if you overeat, over drink, or try anything new.

Race Morning: The Pre-Whip Meal

The goal is to top up glycogen and keep digestion light. Eat 2–3 hours before your start:

60–90g carbs (oats with banana, white toast with jam, rice cakes with honey).
15–20g protein if it sits well for you.
A small coffee if you’re used to caffeine.
Sip a hydration mix in the final hour before your warm-up.

What Pros Avoid in Race Week

High-fibre foods that cause bloating (raw broccoli, beans, large salads).
Greasy or deep-fried meals that slow digestion.
Excess alcohol, which impacts hydration and recovery.
New supplements or gels they haven’t tested in training.

Practical Takeaway for Every Rider

Race week is about precision, not extremes. By following a pro-inspired plan, you give yourself the best chance to ride strong from the first climb to the final whip across the finish line.

Plan meals in advance so you’re not guessing.
Test your breakfast and race snacks in training weeks.
Use electrolytes strategically—especially in hot or humid conditions.

You’ve done the hard work in training. Now, race week nutrition is your final, quiet weapon—one that could be the difference between hanging on and breaking away.

💡 Pro Move: If you want to fuel like a pro without overcomplicating it, check out our Superdust endurance blends—built for MTB riders who want clean carbs, plant protein, and electrolytes in one hit.