For a 5k, you do not need EXTRA carbs before your run; that is a straight answer.
Carbs take about 30 minutes or so to work their way into the relevant bits of your body. Having said that I often have a 500ml lucozade sport in lieu of a banana breakfast before a 5k and it doesn’t do me any harm.
Just eat enough to avoid feeling sick if you suffer from that. Don’t have a huge meal the night before, you’ll just have to carry the extra weight. By experimentation, work out what you need to eat &/or drink as a minimum intake well before the race day itself.
Bit of protein, a bit of carbs for your muscles and a rehydrating drink when you’ve finished the race, sorted.
If you want more details on this matter, then look at the article below by Joseph Agu.
Also of interest, if you are really bored is the legal ruling on Lucozade (which incidentally I think is wrong!)
Related reading: What should I eat before a run.
Last Updated on 8 April 2026 by the5krunner
My favourite kit and nutrition
- Maurten — the race nutrition trusted by elite athletes. Gels and drink mix engineered to be easy on the stomach.
- Garmin 90-degree charging adapter — the small adapter that keeps your charging cable tidy at the stem. Essential for race day.
- Garmin charging puck — the fastest and most reliable way to top up your Garmin before a session.
- Ravemen FR300 — front light that mounts directly under your Garmin or Wahoo head unit. Keeps your bars clean and your beam pointed where it matters.
- Garmin Varia RTL515 — radar rear light that alerts you to vehicles approaching from behind. Pairs with your Edge or Garmin watch.
- Stryd — the footpod that brings running power to your Garmin. The single most useful running upgrade I have made.
- Favero Assioma Pro RS2 — the power meter pedals most serious cyclists end up choosing. Accurate, easy to move between bikes.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. ID
YOu are wrong regarding carbs for most women in particular if they are close to their menses will be hypoglycemic (low blood sugar) and therefore need EXTRA carbs before any activity of 30 minutes duration or longer.