The night before the race, runners will want a meal of about 800 to 1,000 calories that is low in fat, moderate in protein and high in carbohydrates. That could be cereal and milk, steamed vegetables, baked potato with a little salsa, and maybe a little pasta. As with your running regimen, this isn't the time for experimentation, Gorniak says. Friday night isn't the right time to give Uncle Frank's five-alarm chili the taste test. Eating before the race is a matter of personal preference, she says.
Some people insist on an empty stomach when they run.
Others want something in their belly. A friend of mine, Mary Flinn, insists on having a bowl of Captain Crunch cereal before we run. If you want something in your stomach, make it high in carbohydrates and easily digestible, she says. For example, some choices might be fruit, toast, oatmeal, pancakes or a bagel. Or, go for the leftover pasta from the night before.