Running the Central Coast Bay to Bay 2026? Discover a Dietitian’s top nutrition, hydration, carb loading, and race-day fuelling tips to help you perform your best.
Introduction
The Central Coast Bay to Bay is almost here, with events ranging from the Kids Run and 5km events through to the 12km Fun Run, Half Marathon, and Marathon.
Whether you’re aiming for a personal best, tackling your first event, or simply enjoying one of the Central Coast’s most iconic running events, your nutrition and hydration strategy can play a huge role in how you feel on race day.
As an Accredited Practising Dietitian on the Central Coast, I regularly support runners preparing for events such as Bay to Bay, half marathons, marathons, through personalised nutrition and fuelling plans and even for myself this year!
In this guide, you’ll learn practical race-week nutrition tips, hydration strategies, and fuelling recommendations to help you feel confident, fuelled, and ready to perform on Sunday 14 June 2026.
Table of Contents
- Why Race Week Nutrition Matters
- Don’t Change Everything This Week
- Prioritise Carbohydrates Before Race Day
- Hydration Starts Before Race Morning
- What to Eat Before Your Event
- Do You Need Fuel During Your Race?
- Recovery Nutrition Matters Too
- Bay to Bay Nutrition Support from a Central Coast Sports Dietitian
- Frequently Asked Questions
- Final Thoughts
Why Race Week Nutrition Matters
Many runners spend months preparing physically for an event but forget that race-week nutrition is part of the preparation too.
Good nutrition can help:
- Maximise glycogen stores
- Support energy levels
- Improve recovery
- Reduce fatigue
- Support gut comfort on race day
The goal isn’t to eat perfectly. The goal is to arrive at the start line well-fuelled and feeling your best.
For runners looking to optimise their performance, sports nutrition is just as important as the training itself.
Don’t Change Everything This Week
One of the biggest mistakes runners make is trying new foods, supplements, gels, hydration products, or race strategies in the final few days.
Race week is not the time to experiment.
Stick with:
- Foods you’ve tolerated in training
- Hydration products you’ve previously used
- Familiar pre-race meals
- Fuelling strategies you’ve practised
Remember:
Nothing New on Race Day
If you’ve never used a particular gel, chew, sports drink, or supplement before, save it for training rather than trialling it during Bay to Bay.
Gut comfort is often just as important as fitness on race day.
Prioritise Carbohydrates Before Race Day
Carbohydrates are your body’s preferred fuel source during moderate to high-intensity exercise. They are stored as glycogen within the muscles and liver and provide one of the primary fuel sources during endurance exercise.
12km Fun Run
Most runners will benefit from increasing carbohydrate intake slightly in the 24 hours before the event.
Half Marathon
Many runners may benefit from a structured carbohydrate load over the 24–48 hours before race day.
Marathon
Carbohydrate loading becomes especially important and should ideally be planned and practised ahead of time.
Some practical carbohydrate-rich foods include:
- Bagels
- Toast
- Rice
- Pasta
- Crumpets
- Pikelets
- Fruit
- Juice
- Sports drinks
- Pretzels
- Rice cakes
The goal is to increase glycogen stores while also supporting gut comfort before race day.
Related Reading: Everything I Ate During My Half Marathon Carb Load
Hydration Starts Before Race Morning
Many athletes focus on hydration during the race but forget that hydration starts days before the event.
In the lead-up to Bay to Bay:
- Drink regularly throughout the day
- Monitor urine colour (aim for pale straw colour)
- Include electrolytes if you’re a heavy sweater
- Avoid excessive alcohol intake
- Increase awareness of fluid intake if travelling or spending long periods outdoors
Race morning is much easier when you begin the day already hydrated.
What to Eat Before Your Event
Your pre-race meal should be familiar.
Examples include:
- Toast with honey or jam
- Crumpets with honey
- Cereal with milk
- Banana and yoghurt
- Bagel with honey
- Pikelets
- Fruit toast
Aim to eat approximately 2–4 hours before your event where practical.
Because start times vary across Bay to Bay events, your breakfast timing may differ depending on whether you’re running the Marathon, Half Marathon, 12km, or 5km events.
Do You Need Fuel During Your Race?
This depends on your event distance and expected finish time.
5km and 12km Events
Most participants won’t require carbohydrate intake during the event.
Half Marathon
Many runners benefit from planned carbohydrate intake during the race.
Marathon
A structured fuelling plan is strongly recommended.
Common options include:
- Energy gels
- Energy chews
- Sports drinks
- Liquid carbohydrates
Your fuelling plan should always be practised in training before race day.
If you’re unsure how much carbohydrate you need during your event, working with a Dietitian can help develop a personalised strategy based on your goals and gut tolerance.
Recovery Nutrition Matters Too
Once you cross the finish line, recovery begins.
Protein
Protein helps support muscle repair and recovery.
Carbohydrates
Carbohydrates help replenish glycogen stores.
Fluids
Continue rehydrating throughout the day, especially if conditions are warm.
Recovery nutrition doesn’t need to be complicated. Having a plan before race day can make recovery much easier.
Bay to Bay Nutrition Support from a Central Coast Dietitian
Preparing for the Central Coast Bay to Bay doesn’t just involve training kilometres.
Your nutrition, hydration, recovery, and race-day fuelling strategy can have a significant impact on performance.
As an Accredited Practising Dietitian on the Central Coast, I work with runners to develop personalised plans for:
- Carb loading
- Race-day breakfast planning
- Energy gel and chew strategies
- Hydration and electrolyte plans
- Gut-friendly fuelling
- Recovery nutrition
- Half marathon preparation
- Marathon preparation
Whether you’re running your first 5km or chasing a PB in the Marathon, personalised sports nutrition support can help you feel more confident on race day.
Services are available both online and in-person through Dietitian Central Coast.
Frequently Asked Questions
What should I eat before the Bay to Bay?
Most runners benefit from a carbohydrate-rich meal 2–4 hours before their event, such as toast with honey, cereal with milk, crumpets, or a bagel.
Do I need a gel for the Bay to Bay Half Marathon?
Many runners completing the Half Marathon may benefit from carbohydrate intake during the race. Requirements vary depending on pace, duration, and individual tolerance.
Should I carb load for the Bay to Bay 12km?
Some runners may benefit from increasing carbohydrate intake slightly in the 24 hours before the event, particularly if aiming for performance.
Can a Dietitian help with race nutrition?
Absolutely. A Dietitian can provide personalised guidance on carb loading, hydration, fuelling, recovery, and gut-friendly race-day strategies.
Final Thoughts
The best race-day nutrition strategy is one that is:
- Practised
- Personalised
- Realistic
- Supports performance and gut comfort
Whether you’re taking on the 5km, 12km, Half Marathon, or Marathon at the 2026 Central Coast Bay to Bay, good fuelling can help you feel stronger, recover better, and enjoy the experience.
Remember, nutrition is part of your training.
Good luck to everyone racing on Sunday 14 June 2026 and see you at the START LINE! 🏃🏼♀️🏃🏼♂️
Ready for Bay to Bay?
Whether you’re tackling the 5km, 12km, Half Marathon, or Marathon, having a race-day nutrition plan can help you maximise performance and enjoy the experience.
At The Wholesome Effect PM, Dietitian Central Coast, I provide personalised sports nutrition support for runners of all levels, including:
- Carb loading plans
- Race-day fuelling strategies
- Hydration guidance
- Recovery nutrition
- Gut-friendly sports nutrition
- Marathon and half marathon preparation
✨ In-person consultations available on the Central Coast and online Australia-wide.
📩 Book a FREE discovery call or consultation to optimise your Bay to Bay race-day nutrition strategy.
Instagram @thewholesomeeffect
Paris Mooney – The Wholesome Effect PM – www.dietitiancentralcoast.com.au
