Having a race day schedule and routine is important so that each athelete will have an optimal performance.

Start with a good breakfast with limited processed-sugar foods (no sugar-coated cerals). Bagels, eggs, fruit, etc. are suggested. Cheerios are also good. See Race Day Nutrition below.

Start hydrating early, so drink juice or water with breakfast.

It is a good idea to carry a water bottle to class and drink between classes.

Lunch is vital to the afternoon's performance. Make sure that you eat enough and continue to hydrate.

Fill your water bottle and continue to hydrate on the way to the competition. If you wait until you are thirsty, it is too late.

Race Day Nutrition

Kate Fischer, MS, RD, LD
 

1. Stick to the tried and true, nothing NEW
1. This means breakfast, lunch, snacks and pre-race, often even the night before.    Be sure you remember to pack your favorites the night before
2. Build on the confidence of knowing what your body wants and how your body will respond to foods you have tried and used in the past.

2. Be sure to include a good source(s) of carbohydrates the night before. Think about making 2/3rds of your plate carbohydrates (rice, pasta, bread, starchy vegetables, fruit, milk or yogurt, etc.)
   1. You may even consider a nighttime snack to top off your carbohydrate stores. Examples could be: cereal and milk, fruit and yogurt parfait, pudding and graham crackers, toast with peanut butter and a banana.

3. Consume your usual pre-race meal – stick to what you know your body likes.
   1. Avoid anything high in fat or high in fiber, especially the meal or snack before your race. Try to give yourself at least 1-2 hours to digest. The shorter the time to your race, the smaller your snack or meal should be so you have sufficient time to digest.
   2. Some protein is beneficial for your body and will help with recovery after the race. A heavy protein meal, however, too close to exercise can leave a lump in your stomach that will follow you through your race!
   3. Be sure to consume at least 12-16oz fluids in the 1-2hours before the race and follow with an additional 4-8oz 15 minutes before the race. If you consume fluids early enough, you will assure you have enough time to hit the bathroom prior to the race.

4. Be prepared for “The Butterflies”
   1. Bring along extra sports drink, plain toast or a bagel, fruit juice, or a meal replacement drink in case you can’t eat your favorite pre-race meal because of nerves. This will assure you have something in your stomach to race on.
   2. If you absolutely cannot stomach anything solid, stick to liquids to at least get some energy in (sports drinks, juice, smoothie etc.)

5. Bring along extra fluids
   1. When you least expect it, even on cool days, you can become dehydrated. Remember to bring extra fluids so you don’t start the race dehydrated and can rehydrate immediately after.
   2. Water, your favorite sports drink, milk chugs, 100% fruit juice, etc.
   3. Fruits can also provide fluids. Combining fresh fruit and water can aid in recovery of energy stores and rehydration.