If you have a race on the weekend, it’s time to start eating up and hydrating yourself before the big day. Take into account the weather and the heat, since you can lose more than a quart of water per hour of exercise consider replenishing the salts in your body, not only water.
Start the fueling program two nights before race day to keep up your energy.
Eat a meal focused on carbs, fiber and lean protein two nights before the race. Do not eat fatty, sugary or high-calorie foods. Think salad, pasta, bread, brown rice, grilled chicken or fish, eggs and tofu. Drink 20 ounces of water. Repeat the same type of meal for your dinner the night before race day, but eat slightly less. Try to eat dinner 12 hours prior to the start of the race.
Eat a small snack one hour before going to bed two nights before the race and the night before race day. Choose protein, such as dairy or nuts. Drink eight ounces of water with the snack.
Consume a large breakfast and lunch one day before the race. Eat the same type of foods as you did for dinner the night before.
Snack all day on the day before the race. Eat a mid-morning snack and a snack before lunch. Drink 20 ounces of water with the snack. Repeat the snacking with a mid-afternoon snack and a snack before dinner. Drink another 20 ounces of water with each snack.
Eat breakfast one to three hours prior to the race. Focus on protein and carbs, such as oatmeal, bagels, eggs, granola, bananas or peanut butter. Drink 16 ounces of water before the race, preferably with breakfast.
Drink an 8-ounce electrolyte beverage 15 minutes before the start of the race. Drink a 5-ounce sports beverage every 15 minutes during the race or as you feel comfortable. Remember that it’s vitally important to your performance to stay hydrated during the race.
- Do not eat any foods that you do not regularly eat close to race day.