Your 24-Hour Pre-Race Meal Plan

By now you know what works for you in terms of nutrition prior to race day, but here is our suggested 24-hour meal plan to help you ace your race.

Baked asian style salmon copy

We all know how important it is to eat properly the day before a race. Here’s a breakdown of what to eat at each meal the 24 hours before you race.

Breakfast the day before the race

For breakfast try this: Two cups of multigrain cereal with one cup of skim milk and a large banana, two scrambled eggs, two slices of whole-wheat toast, coffee and orange juice.

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Morning snack

One-half cup of hummus with one whole-grain pita and one cup of veggies of your choice.


Chicken sandwich with 80 grams of sliced chicken, low-fat mayo, whole-wheat bread and a pile of veggies; on the side: one-and-a-half cups of brown or wild rice, and a garden side salad with two tablespoons of dressing.

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Afternoon snack

Low-fat energy bar, a piece of fruit and a cup of coffee or espresso.


100 grams of grilled salmon (a smaller piece than you think), two cups of pasta with fresh basil, a drizzle of olive oil and 20 grams of Parmesan cheese, one cup of oven-roasted vegetables (baby marrow, squash, onion, mushrooms with a little olive oil and spices).

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Breakfast before the race

One cup of oatmeal with walnuts and raisins or cranberries mixed in, two scrambled eggs, two slices of whole-wheat toast with two tablespoons of peanut butter, plus coffee and OJ.

Total calories are roughly 3 500 and will vary slightly depending on the vegetables you choose. Servings are based on a 77kg man who normally consumes about 3 000 calories per day, so adjust up or down according to your size or caloric needs

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One Response to Your 24-Hour Pre-Race Meal Plan

  1. Marcel Deacon June 6, 2010 at 7:24 pm #

    I agree that it is important to eat right the day before the race, but athletes should always be looking after their diets and eat properly as part of their lifestyle.

    This is an excellent everyday meal plan for active athletes. I would recommend adding a good meal replacement somewhere as a snack as well. Like EAS Myoplex, Cytosport’s Muscle Milk or Muscletech’s Meso Tech. These are execellent meal-replacements with good carbs and lots of protein to keep the body in anabolic mode!!!

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