Race day nutrition does not have to be complicated, but it does take a little planning. Whether you are running a half marathon, riding your bike, swimming laps or walking a 5K with your neighbor, your body wants the same three things: energy it can use, water it can absorb, and something to help it bounce back afterward.
Here are a few tips for fueling up, from your training weeks all the way to the finish line.
First things first: fueling up is not just for competitive athletes. An hour on the bike with friends or a steep afternoon hike is a real effort. If you plan to be moving for a while, you will be using energy, and putting it back matters.
Keep It Simple
That's it. just loves bananas, and so does just about every runner and rider out there. Bananas are easy on the stomach, full of carbs, and they do not come with a mystery ingredient list.
That's it. Banana Fruit Bars were built on that exact idea. Two ingredients, fruit and fruit, with no added sugar. That's it. Banana Fruit Bars and Minis tuck into a running belt, a jersey pocket or a swim bag, and they will not turn to mush the way a real banana does at the bottom of your gear bag.
On longer efforts, keep nibbling before you feel empty. By the time you feel low, you are already behind. That's it. Fruit Bars are easy to grab one-handed, which cyclists especially appreciate. Keep sipping water while you are at it, and add electrolytes on long or hot days.
Pro tip: do not try anything new on race morning. Practice with it first.
Walking Counts
Walking counts too. You do not need a bib number to deserve good fuel. If you are getting your steps in, a That's it. Fruit Bar or a pouch of That's it. Fruit Crunchables in your bag makes total sense.
Before you head out, move a little. Leg swings, walking lunges, high knees. Dynamic warm-ups get your blood flowing better than long, still stretches. Save the deep stretching after, once you have cooled down.
Refuel at the Finish Line
Recovery has three jobs: put back the carbs you burned, give your muscles protein to rebuild with, and replace the water you sweated out.
Good news if you eat a lot of plants. A 2025 research review found that plant-based protein supports muscle recovery well when you get enough of it.
That's it. Fruitola Fruit Granola brings 16g of plant-based protein per bowl along with carbs and fiber from fruit, which makes it a great post-event bowl. Pour it over yogurt, blend it into a smoothie, or eat it straight from the bag on your car ride home.
Find That's it. at These Finish Lines
Be on the lookout for That's it. Fiber Fun Size Fruit Bars at the finish line at these three events:
📍 America's Finest City Half Marathon & 5K
📍 Pan-Mass Challenge bike-a-thon
Race Day Nutrition FAQ
Note: Everybody is different, so please consult your doctor or a registered dietitian before changing how you eat or train. Think of the answers below as a friendly starting point, not a prescription.
What should I eat before a race? Many runners and riders go with an easy-to-digest, carb-forward meal a few hours ahead, then something small closer to the start. Keeping fiber and fat lower in that last window tends to sit better. A That's it. Banana Fruit Bar is one simple option, made with just fruit and fruit and no added sugar. The right timing is personal, so test it in training and talk it through with a nutrition professional.
Should I avoid fiber before a race? Research on distance runners suggests easing back on fiber in the day or two before a hard event, since it can contribute to stomach trouble mid-race. Fiber from fruit is a wonderful everyday habit, especially after you finish.
Are fruit bars good for runners and cyclists? They can be a handy option. Fruit bars give you carbs from real fruit in something you can stuff in a pocket. That's it. Fruit Bars are made with 100% real fruit, and they come in Minis and Fun Size for all ages and appetites.
What is a good post-race snack? Something with carbs and protein, plus fluids. That's it. Fruitola Fruit Granola has 16g of plant-based protein per bowl along with carbs and fiber from fruit. How much you personally need depends on your size and your effort, so ask a professional if you want specifics.
That's it. makes real fruit the easiest thing to grab in your bag, your pocket and your car. This is How We Fuel.
