Carb-loading the day prior - Eat higher than usual quantities of carbs throughout the day prior to race day! Carbs you eat in the evening shore up your body’s energy stores for the next day. This is especially important if it is a long run you typically do not do. If it is a lighter run, there is not a big need to increase carb intake; instead, focus on a wholesome dinner                                                                                                                
Think brown and black rice, sweet potatoes, and whole-grain pasta! Eat smaller meals every couple of hours to keep yourself full, without stuffing yourself.                                                                                                                                                                                    Make sure not to overdo it with the cabs through, instead fill about half your plate with grains, one-quarter with veggies, and the rest with lean protein. 

Eat dinner earlier the day prior - say, 5 or 6 P.M. if you have a 7 or 8 A.M. start—and do not stuff yourself. 

Do eat Breakfast! - Have both protein and carbs. For example, an egg or peanut butter with toast, three to four hours before go-time. Oatmeal is also a great option, as it is a slow-releasing carb not high in fiber. If you usually have caffeine, do not skip your morning cup-a-joe!

Eat Salt - You will sweat quite a bit depending on the intensity of the race so it's important to have adequate salt intake. Some good foods to snack on are pickles or sauerkraut. Don't overdo it though, you may feel dehydrated or bloated if you ingest too much salt. 

Avoid greasy, fried, creamy, or fatty foods- as they may upset your stomach, keep you up at night and cause gastrointestinal problems. Fat takes longer to move through your system than carbs and protein.

Avoid Brussels sprouts, cauliflower, kale, and cabbage. Sulfurous compounds called glucosinolates give cruciferous veggies their bitter taste and also potentially fight cancer—but also trigger gassiness and bloating. They are great healthy additions to meals, just not prior to race day!

Avoid Fiber - While it is a great food to add to typical meals before race day aim to limit intake as the feeling of fullness and slowed-down digestion may cause you to feel too full and bloated on race day. Many dietitians will actually recommend white rice instead of brown/ black rice prior to race day. 

Avoid Alcohol- The day prior, it's important to avoid alcohol as its effects, even if just one glass, will be felt by your body on race day.

Drink water- The goal is to drink approximately 60-80 ounces of water a day unless otherwise recommended by your doctor. If you are not at that 60-80 ounce goal, we suggest building up slowly to prevent flushing out your electrolytes. A great way to do this is by adding an extra half cup of water each day until you are at your goal.

Don't change things up on race day! - why switch things up and risk something not sitting well with your body? Everyone is different, so it's important to try out meals before race day and stick to what works best for you! So experiment until you find what works and what doesn't.