Pre-Race Meals and Snacks
What you eat before a race can drastically affect how you perform in that race. Some foods, such as dairy products, may not sit well while you are running, but it will take some experimentation to figure out what works for you.
Day Before Race: Have a high-carb dinner the night before the race that has a low to medium GI-number. This ensures it will give you energy over several hours.
3-4 Hours Before Race: Eat a light to large meal. It will take some experimenting to determine if you can eat a large meal this close to a race. Focus on carbs with a low to medium GI-number again as well as hydration since this is the last major meal before your race.
1 Hour Before Race: Some runners find that eating a small snack an hour before their race will prevent them from feeling hungry during the race. If you do have a snack avoid protein, fat, and fiber and focus on easily-digestible foods.
15 Minutes Before Race: Consuming a high GI food such as an energy bar or a sports drink can give you a quick boost before a race. Don't consume anything that is hard to digest.