Pre-Event Nutrition

Optimize race performance by eating well the day before and the morning of your competition. Training time is over. Technical workouts are done. Relax, double-check your gear, trust your training, and concentrate on the event. One area you can focus on preparing is your food and water intake.

As the event approaches you need to taper the intake of unnecessary race nutrients such as fat, protein, and fiber. These are dead weight and not ready sources of fuel on race day. You need fuel from carbohydrates stored properly in your liver and muscles in the form of glycogen. This can be done by replacing protein and fat blocks with low-glycemic index carbs the day before event. See below for suggested intake based on a Saturday event.

Thursday –

• Start drinking more water in order to hydrate at a cellular level (sip throughout the day, not large volumes at once)
• Small increase of salt intake with meals
• Substitute one protein block with a carb at each meal

Example: chicken breast (lean), sweet potato, tomatoes, little olive oil/butter


Friday –

• Keep hydrating as described before
• Limit your fat blocks to about half normal
• Substitute an additional protein block with a low fiber carb

Example: chicken breast (lean), sweet potato, tomatoes, very little olive oil/butter


Friday night –

• Maintain slow, steady hydration
• Maintain small additional salt
• Almost all carbs (mixture low/high glycemic index)
• Very little fat, protein, fiber (limit to one block of each, NO TVP)

Example: 1 block lean chicken, white pasta (not whole grain), small amount of spinach, sweet potatoes

Saturday morning –

• All carbs at this meal, no fiber or fat, and very little protein (use powder)
  
• Slow fluid intake. Stop hydrating two hours before the race, then consume 6-8 ounces just before the horn sounds (this minimizes the need for mid-event bio breaks)
  

Example: oatmeal, banana, white bagel, Boost, Ensure (not all of these, just a couple)
***Consume this meal two to four hours before your event in order to properly digest. The closer to event, the smaller the meal should be. Do not overload or get too hungry.

Additional suggestions:

• Bring a small item with you in case of hunger before event start such as banana or Ensure
• Nothing new on race day!!! If you have never eaten TVP, do not start the night before
• Try to complete bodily functions before leaving your house (another reason to get up early)
• If you are accustomed to it, use a small amount of coffee as an intestinal motivator… not for energy
• Relax and enjoy those pre-race feelings!