Thanksgiving morning in Buffalo is full of traditions. For some it is the parade, for others it is family time in the kitchen, and for thousands it is lacing up for the Turkey Trot. Before you head to the start line, though, you need one more tradition: the right fuel. 

The challenge? Finding something light and easy that keeps you energized without sending you searching for the nearest portapotty halfway through the race. 

Why Pre-Race Fuel Matters 

Running an 8K on an empty stomach can leave you sluggish. Overeating or choosing the wrong foods can weigh you down. The sweet spot is something small, simple, and easy to digest. 

Your pre-race fuel should: 

• • Provide quick carbohydrates for energy 
  • Include a little protein for staying power 
  • Be light enough that it settles comfortably before you run 

Most importantly, it should be familiar. Race morning is not the time to try something brand new. 

3 Quick Energy Boosts That Work 

1. Banana with a Spoonful of Peanut Butter 

It is the runner’s classic for a reason. Bananas are packed with easily digestible carbs and potassium to help prevent cramps. A little peanut butter adds protein and fat to keep you from getting hungry before the finish. 

Pro Tip: Keep the peanut butter serving small. Too much fat before a run can slow digestion. 

2. Toast with Honey 

Simple and effective. A slice of toast with a drizzle of honey gives you quick sugar for energy and a familiar food that sits easy on your stomach. It is fast, tasty, and will not leave you feeling heavy. 

Pro Tip: Choose white or sourdough bread instead of whole grain on race day. High-fiber breads can cause stomach upset when you are bouncing down Delaware Avenue. 

3. Small Yogurt with Berries 

A half-cup of yogurt topped with a few berries is light, refreshing, and balanced. You will get carbs from the fruit, protein from the yogurt, and just enough substance to carry you through the first few miles. 

Pro Tip: Stick to low-fat or nonfat yogurt. Full-fat versions can sit heavy if you eat them too close to the start. 

What to Avoid 

Not every breakfast is Turkey Trot approved. Skip foods that are: 

• • High in fiber (bran cereal, beans, or too many raw veggies) — they can cause GI distress mid-race. 
  • Greasy or fried (sausage, bacon, breakfast sandwiches) — these take longer to digest. 
  • High in sugar alone (candy, donuts) — quick spikes can leave you crashing before the finish. 

The Pasta Dinner Myth (and What Really Works) 

We have all heard the iconic pre-race ritual: “pasta night.” And there is truth behind it, but it is not quite as simple as carbo-loading until you feel stuffed. 

Carbohydrates fuel your muscles’ glycogen stores, which your body relies on during longer efforts. For a shorter race like the 8K Turkey Trot, your daily eating habits usually provide enough energy. Still, a balanced pasta dinner can help top off your tanks if handled smartly. 

Here is how to do it well: 

• • Spread carb intake over 2 to 3 days before the race, not just the night before. 
  • Keep dinner balanced: pasta or rice for carbs, plus lean protein and easy-to-digest vegetables. 
  • Skip heavy cream sauces and high-fiber foods that can cause stomach upset. 
  • Eat earlier in the evening so your body has time to digest. 

Timing Your Pre-Race Snack 

Aim to eat your snack about 60 to 90 minutes before the start. That gives your body time to digest but still leaves you fueled. If you like a little coffee or tea, that is fine too, just do not overdo it if caffeine makes you jittery. 

Key Takeaways

• • Stick with light, familiar foods that give you quick carbs and a little protein 
  • Avoid high-fiber, greasy, or unfamiliar foods on race morning 
  • If you do a pre-race pasta night, do it early and keep it balanced, not a last-minute binge 
  • Time your snack 60 to 90 minutes before the Trot so you feel fueled but not heavy 

Run Light, Finish Strong 

The Turkey Trot is about tradition, community, and fun. A smart pre-race snack helps you enjoy every mile without the mid-race stomach issues that can spoil your holiday mood. 

And if aches or injuries slow you down before or after the run, Buffalo Rehab Group’s Physical and Occupational Therapists are here to help. From training tips to recovery care, we will keep you moving strong this holiday season. 

The Buffalo Turkey Trot is more than a race. It is a tradition that brings our community together year after year. With just a little preparation and recovery, you can enjoy every step and still have energy left for the holiday ahead.

And if aches or injuries get in the way, Buffalo Rehab Group’s Physical and Occupational Therapists are here to help. From training tips to recovery care, we will keep you moving strong this season. If you’re looking for something more specific, learn more about how Athletic Performance or Running Therapy could help you.

Treatment is covered by insurance, no referral is needed, and with flexible in-clinic and virtual appointments, getting started is easy.