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.
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.
Lunch
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.
Dinner
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