What should you eat before a race?

The most important aspect of nutrition is eating a healthy, well balanced diet throughout the year. Your diet should consist of 60-70% carbohydrates, 10-15 % proteins and 20-25% fats. Minimize your intake of sweets, cake, biscuits, etc. Make sure that you are well hydrated.

What you eat prior to a race, depends on how much time there will be between the meal and your race. If you have a few hours you can eat a light meal that is predominantly carbohydrates (such as a bagel with jam). Avoid fats and fibre in this meal. If you have less time to eat before your race you may try eating fruit or an energy bar. It is important that you try different foods and drinks in training and never ingest something new prior to a race.