Fueling Up for the Races
Eat regular, well-balanced meals. If you don't eat breakfast on a regular basis, or come close to three meals a day, now is the time to start. Regular, well-balanced meals are important for strength and stamina!
TIP: High fiber cereals, bagels with peanut butter, whole grain toast, hot cereals with dried fruits and nuts, and fresh fruits or juices are some good choices.

Choose complex carbohydrates more often, instead of those that are refined.
TIP: Whole grain breads, cereals and pastas are good examples, as well as fruits and vegetables.

Strive to eat a minimum of five fruits and vegetables a day.
TIP: Fruits and vegetables are loaded with important vitamins and minerals. And although vitamins and minerals don't supply you with energy, they help you use foods more efficiently for fuel. And, they are packed with powerful phytochemicals that keep your immune system strong and protect you from illness. Choose fresh or frozen most often. And, when buying canned fruits, avoid those with heavy or light syrups, instead pick those packed in water or in their own juice. If buying canned vegetables, choose low- sodium varieties to avoid excess salt, which can cause fluid retention.

Cut back on heavy foods, such as fatty meats and full-fat dairy products.
TIP: Instead, choose lean meats such as round or loin cuts of beef, loin cuts of pork, water-packed tuna, egg whites, skinless chicken or turkey (remember to bake, broil, roast or grill, instead of pan frying). Or, better yet, try a few meatless meals a week using other proteins like soy, nuts or nut butters or dry beans - they not only give you high quality protein, but they also offer you other health benefits. Choose non-fat or low-fat dairy foods.

Stay adequately hydrated. Remember to drink plenty of fluids every day - regardless of your workout plans. By the time you recognize thirst you are already dehydrated. Plan to drink eight - ten glasses a day on a regular basis.
TIP: Rely on water as your primary source for fluid unless exercising strenuously, or for extended periods of time, such as 90 minutes or more. Remember jogging one mile burns off approximately 100 calories, and some sports drinks are loaded with calories. Be careful and read those labels.

Get Plenty of Rest. Rest helps your muscles recuperate and rejuvenate. You will enjoy workouts more and experience less fatigue with proper rest.
TIP: Strive for at least eight hours of sleep a day.

Using supplements wisely. When workouts/distances increase to 90 minutes or longer, sports drinks or supplemental bars/gels may be useful in improving endurance. Endurance athletes should take in 30-60 grams of carbohydrates (120-240 calories) every hour. This amount can be obtained from either carbohydrate-rich foods (fruits, grains, liquid meals, and sports bas or gels) or sports drinks.
TIP: Try supplements of any kind while training to avoid unwanted gastrointestinal problems on race day!

Timing is everything. Avoid eating too close to workouts as stomach cramps or discomfort may result. Give yourself at least an hour after eating before exercising, and even longer after big meals.

The day of the Race! Make plans to consume a carbohydrate-rich meal one to four hours before the race.
300-400 calories one hour before or 700-800 calories four hours before. Carbohydrate foods are rapidly digested to provide a readily available source of energy. Some good examples include: bread products (adding jams or jellies increase carbohydrate content), cereals, fruits, non-fat or low fat yogurt, sports bars, liquid meals, fruit juices and 1% fat milk or soy milk. Limit high-fiber foods the day of race, such as bran, as they may lead to cramping.