Disney4me Posted 2 hours ago Report Posted 2 hours ago If you’ve ever signed up for a runDisney race, you know the big question isn’t just “Can I finish this race?” It’s “What on earth do I eat the day before when I’m surrounded by Disney World snacks?” Well I’m here to share! runDisney! I just ran my very first runDisney race, the 5K during Wine & Dine Weekend, and I paid close attention to what I ate leading up to it. Some of it worked really well. One thing I will absolutely never do again. Here’s everything I ate the day before my race, why I chose it, and the one mistake I hope you can avoid. Before We Dig In The 5K is the shortest runDisney distance, so traditional carb loading wasn’t my main priority. Carb loading matters a lot more for longer races like the half or full marathon. Instead, my goal for the day before was simple: eat full, satisfying meals with a good mix of carbohydrates, protein, and fat so my energy stayed steady. I also didn’t want to try anything too wild that might upset my stomach on race morning. One quick disclaimer: I’m sharing what worked for my body. Everyone is different, so if you’re training for a race, talk to your doctor or a sports dietitian about what’s right for you. runDisney Expo Breakfast: Sticking to My Normal Routine What I had: My usual protein smoothie, an orange, and a coffee. The day before a race is not the day to experiment, so I stuck with exactly what I eat at home. I had groceries delivered to our resort through Amazon Fresh, which made it easy to keep my regular smoothie routine going even while we were on vacation. The smoothie gave me protein to start the day, the orange added some quick carbs and a little hydration, and the coffee was non-negotiable. Tip: If you have a breakfast that works for you at home, find a way to recreate it in the parks. Grocery delivery through Amazon Fresh to your resort is a great way to do that, and it saves you from paying park prices for something you’d normally make yourself. Get snacks and drinks delivered! Lunch: Caprese Chicken Sandwich at Everything POP What I had: The Caprese Chicken Sandwich with fries from Everything POP Shopping & Dining at Pop Century. This sandwich is grilled chicken topped with mozzarella, sun-dried tomato aioli, and arugula, all on a brioche bun. It turned out to be a great pre-race lunch. It was filling without being heavy. I didn’t feel sluggish afterward, which is exactly what you want the day before a race. Here’s why it worked for me: Protein from the grilled chicken kept me full through the afternoon. Carbs from the brioche bun and fries helped top off my energy stores. Fat from the mozzarella and aioli made it feel like a real, satisfying meal. Tip: Look for meals built around a lean protein, like grilled chicken, rather than something fried or super greasy. Your stomach will thank you the next morning. Caprese Chicken Sandwich Dinner: The Cake Bake Shop What I had: A cup of the Chicken Velvet Soup, the Classic Burger with pommes frites, and a Magic Bar for dessert. For our last big meal before race day, we headed to The Cake Bake Shop at Disney’s Boardwalk. Let’s start with the Chicken Velvet Soup, because it is officially my new favorite thing at Disney World. It’s rich, creamy, and comforting, and a cup was the perfect size to start the meal without filling me up too fast. If you haven’t tried it yet, put it on your list. The Cake Bake Shop Menu Next up was the Classic Burger with pommes frites. Just like lunch, this gave me a solid mix of protein, carbs, and fat. A burger might not sound like typical “athlete food,” but for a 5K, a familiar, filling meal was exactly what I needed. I left dinner feeling fueled, not stuffed. And of course, it’s not a trip to The Cake Bake Shop without dessert. I got a Magic Bar and saved it for later. So far, so good. But that Magic Bar? That’s where things went wrong. The Cake Bake Shop Bakery! Race Morning: Keeping It Light What I had: A small banana and water. runDisney races start very early, so my race-morning “breakfast” happened in the middle of the night. At that hour, I wasn’t about to sit down to a full meal. I personally don’t like running on a full stomach, so I kept it simple. A small banana gave me a little quick energy without weighing me down, and water helped me start the race hydrated. Since the 5K is a shorter distance, I knew I didn’t need much fuel before the start. I also knew I’d be grabbing something to eat after crossing the finish line, which made it easy to keep my pre-race snack small. Tip: Whatever you choose for race morning, make sure it’s something you’ve eaten before a run during training. Race day is not the day to find out how your stomach handles something new. 2026 Wine & Dine 5K What I’d Never Eat Again Back at the resort, I ate about half of my Magic Bar right before bed. Big mistake. The Magic Bar is delicious, but it’s also packed with sugar. Eating it right before lights out left me wide awake, and it was hard for me to fall asleep at first. If you’ve done a runDisney race, you know why that’s a problem. Between getting ready, catching transportation, and getting to the corrals, race morning starts in the middle of the night. Every minute of sleep counts, and I lost some of mine to a dessert I could have easily enjoyed another day. Magic Bar Tips for Eating in Disney World Before Your runDisney Race If you’re heading to Disney World for a runDisney race, here’s what I learned: Stick to what you know. Recreate your normal breakfast if you can. Grocery delivery to your resort makes that easy. Build balanced meals. Look for a mix of carbs, protein, and fat at lunch and dinner to keep your energy steady. Match your fueling to your distance. For a 5K, you likely don’t need to carb load the way you would for a half or full marathon. Keep race morning light. A small, familiar snack and water can be plenty for a shorter race. Plan for after the race. Knowing you’ll eat after the finish takes the pressure off race morning. Watch the sugar before bed. Save the big desserts for earlier in the day or for your post-race celebration. Wine & Dine Half Marathon Weekend! Overall, I’m really happy with how I fueled for my first runDisney race. I felt full and energized from my meals, and I discovered my new favorite Disney World dish along the way (seriously, go get the Chicken Velvet Soup). My only regret is that late-night Magic Bar. Next time, I’ll make it my finish-line reward instead. For more Disney food tips and tricks, be sure to follow us at DFB! I Just Ran My First 5K at Disney World, and Nobody Warned Me About the Hardest Part Join the DFB Newsletter to get all the breaking news right in your inbox! Click here to Subscribe! WE KNOW DISNEY. YOU CAN, TOO. Oh boy, planning a Disney trip can be quite the adventure, and we totally get it! But fear not, dear friends, we compiled EVERYTHING you need (and the things to avoid!) to plan the ULTIMATE Disney vacation. Whether you're a rookie or a seasoned pro, our insider tips and tricks will have you exploring the parks like never before. So come along with us, and get planning your most magical vacation ever! GET YOUR GUIDE NOW Are you running a runDisney race this season? What do you like to eat the day before? Let us know in the comments! View the full article Quote
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