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Taper Week Nutrition: Fuel Smart, Race Strong

Writer's picture: Deepa BhatDeepa Bhat

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.


Carbs for athletes


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.


Meal options for athletes


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 rich meal

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.


The Soul Trainer


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


Hydrate












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.



Taper week nutrition

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