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
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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.
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.