What to Eat to Gain Energy for Your Next Race

Some examples include:

• Sports bar or gel
• 1 to 2 pieces bread or toast with jam or honey
• Banana and sports drink
• Muffin
• Pretzels and diluted fruit juice of choice
• Fresh fruit of your choice, such as a berry, peach or mango.

If your race starts later in the day, then try to eat a larger meal about three hours ahead of the start time. Again keep it high carb, but you can include some protein and fat:
Some examples include:

• Fresh fruit yogurt smoothie with toast
• Turkey sandwich with fruit juice
• Hot cereal, like oatmeal, with dried fruit and low-fat milk
• PB & J sandwich
• Breakfast burrito with refried beans and eggs
• Home-fried potatoes and juice

See more: