The week before a big race or event is critical for preparing both body and mind. Tapering your training load demands a new kind of discipline—less about pushing limits, more about strategic recovery.
Here’s how to optimize your nutrition during taper week for peak performance, with delicious Indian food options to keep things flavorful. Its not always about eating pasta a day before! Taper Week Nutrition to Fuel Smart, Race Strong to the finish line.
1. Carb Load with Purpose
Carbohydrates are your body’s main fuel for endurance events, and proper carb loading helps delay fatigue. Experts recommend consuming 10-12 grams of carbs per kilogram of body weight in the final 36 to 48 hours before the event.

Carb-rich foods to try:
Vegetarian: Steamed idlis, soft poha, plain dosas, white rice, chapatis
Non-vegetarian: Egg biryani with white rice, chicken stew with appam(mind the spice and oil)
Balance your intake with easily digestible options to avoid feeling overly full. Think white rice, simple breads, or sweet potatoes.
2. Trim the Fiber
High-fiber foods are great for everyday health, but they can cause discomfort during intense activity. In the final 3-5 days, switch to lower-fiber choices to reduce bloating and other gastrointestinal issues.

Low-fiber alternatives:
Vegetarian: White bread, rava upma, sabudana khichdi, semolina halwa
Non-vegetarian: Soft naan with chicken curry, plain paratha with eggs
Reducing fiber makes it easier to meet your carb needs without feeling stuffed.
3. Keep Protein Consistent
Cutting back on training doesn’t mean cutting calories. Protein is vital for muscle repair, even when your workload decreases. Aim for 1.6-2.2 grams per kilogram of body weight to maintain recovery processes.

Protein-packed options:
Vegetarian: Paneer bhurji, dal with white rice, peanut chikki
Non-vegetarian: Grilled chicken, mutton curry, boiled eggs
Eat balanced meals with moderate portions of protein and carbs to stay energized.

4. Stay Hydrated with Electrolytes
Proper hydration prevents cramping and fatigue. Along with water, use hydration tablets or electrolyte-rich drinks to maintain balance.
Hydration-friendly Indian drinks:
Coconut water
Lemon juice with salt and sugar
Buttermilk

The Key to Taper - Taper Week Nutrition: Fuel Smart, Race Strong
Taper week is about trust—in your training, your body’s ability to recover, and the fuel you provide it. With smart carb loading, reduced fiber, and steady protein, you’ll feel energized and race-day ready. And don’t forget: rest is your secret weapon.

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