The morning of a race, whether it be a one-mile dash or an ultra-marathon, can find you in various states of nerves, excitement, exhaustion and anticipation. It is easy to forget about eating a well-balanced pre-race meal in the midst of pinning on your number and lacing up your running shoes just right. However, once you are on the course, having nourished yourself properly will assure that you get off on the right foot.
Liquids
Hydration is key before a race, but you don't have to stick to only water, especially an hour or more before the race starts. Many companies, such as Gatorade, Powerade and Vitamin Water, have products on the market that are specifically made to fuel endurance athletes before an event. Different people respond differently to each type of sports drink, so you may need to try a few to find the one that works best for you.
Coffee or other caffeinated beverages that are part of your normal morning routine are fine to have an hour or so before the race, and are actually linked to improved performance in a study reported in the "Journal of Science and Medicine in Sport." Be sure to keep your serving small, perhaps 8 to 12 oz.
Solids
The most important part of choosing a pre-race food is to try it out before race day arrives. Try different combinations of complex carbohydrates and protein with your coffee or sports drink an hour before the race. A whole wheat English muffin with natural peanut or almond butter works well for some, but a favorite whole grain cereal with soy milk or low-fat yogurt may be easier for you to digest.
As race time approaches, a banana or other easy to eat fruit may work for you for quick energy. According to the American Dietetic Association, the simple sugar in fruit will give you a burst of energy fairly quickly, so it is most effective eaten close to race time. Again, experiment on your training runs, as not everyone's stomach will take kindly to eating so close to a run.
Liquids Again
As mentioned before, you don't have to necessarily drink only water to achieve adequate hydration, but water should still be your main hydration fluid. You should be hydrating well through all of your training, but pay close attention to your water intake in the week and especially the day before the race. That way, if you aren't able to get down 20 oz. or so before the race, or if you are prone to cramping from drinking too much just before a run, you will still be hydrated enough to make it to the first water stop.
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