Timing is Everything
What you eat depends heavily on how much time you have before you lace up.
3-4 Hours Before
You have time for a full meal containing carbs, protein, and some fat.
- Oatmeal with fruit and nuts
- Chicken sandwich on whole grain bread
- Rice bowl with lean protein
1 Hour Before
Focus on simple carbohydrates that digest easily. Avoid fiber and heavy fats.
- Banana
- Toast with jam
- Energy bar
The Golden Rule
Nothing new on race day. Experiment with pre-run foods during training to see what your stomach tolerates best.