What to eat on race day

Athletes should have a race day sports nutrition plan that includes breakfast, according to Lilah Al-Masri the dietitian at the United States Naval Academy and Quest Sports Science Center and author of 100 Questions and Answers about Sports Nutrition and Exercise.

A breakfast rich in carbohydrate (pancakes, waffles, oatmeal, bagels, fruit) and low in fat and protein should be consumed a few hours prior to the race to top off glycogen stores and allow for digestion. During the race, the athlete should consume fuels 30-60 grams (120-240 calories) of carbohydrate every hour. Choose carbohydrates that are easily digestible, such as bananas, raisins, and Fig Newtons.