Day before: The day before a meet, eat items like angel food cake, toast, oranges, bananas, jelly and peanut butter sandwiches, potatoes, noodles, pizza and pasta.
Night before: Eat a meal that is two-thirds starchy foods (like potatoes, rice and pasta) and one-third protein (like chicken and fish) the night before the race.
You should avoid nuts, too much meat, gravies, butter, candies and sodas. Make sure to drink plenty of water with your meals and stay away from any kind of soda or sports drinks.
Breakfast: On the day of the race, it is important to have a breakfast at least 2 hours before the race so you can digest it properly. For breakfast, you can eat honey, granola bars, waffles or pancakes with syrup, oatmeal, orange juice, water, bananas, jelly and peanut butter; avoid peaches, grapes, plums, meat, greasy foods and butter.
Before starting the race, it is best to eat a skinless apple and a small piece of cheese. Limit your consumption of water, by taking occasional sips before the race to avoid chances of having “water belly”.
After the race, it is important that you supply yourself with food items and drinks like jelly and peanut butter, granola bars, plain chocolate, honey, orange juice, Pedialyte and a good amount of water. Whole grain crackers with cheese or whole wheat bread with turkey are some examples of snacks that can keep you energized for later races. However, make sure that you do not consume any sodas, nuts, jams, dairy products, peaches, grapes, plums, meat or energy drinks like Gatorade.