The pre-race meal won't make up for a poor training block, but getting it wrong can ruin a good one. Its job is simple: top up your energy stores and leave your stomach settled.
Timing
Most athletes eat their main pre-race meal 2 to 4 hours before the start. That gives enough time to digest while still topping up liver glycogen, which drops overnight.
What to eat
General guidance is about 1 to 4 g of carbohydrate per kilogram of body weight in the 1 to 4 hours before longer events, with the larger amounts eaten earlier. In practice that means a familiar, carbohydrate-rich meal such as:
- Oats with banana and honey
- White toast or bagels with jam or honey
- Rice or a rice cake with a little salt
Keep fibre, fat and protein fairly low so the meal digests easily.
Fluids
Drink normally in the hours before the start. A drink with electrolytes can help, especially in the heat. Avoid drinking large volumes right before the gun.
The golden rule
Eat what you've practised. Rehearse your race-morning breakfast before long training sessions so you know exactly how your body responds.
