Race Tip: Prescreen race-day eats. "Test what to eat on days you do long runs," says Jenna Bell, PhD, RD, coauthor of Energy to Burn.
Follow Bell's Fuel-Up Checklist:
1. Drink 14 to 20 ounces of fluid two to three hours before the race, then check your urine. The lighter it is, the more hydrated you are (a lemonade shade is just right).
2. Eat something with 0.9 grams of carbs per pound of body weight two to three hours before the race (for a 140-pound woman, that's 126 grams). Choose a high-carb, low-fiber food with a little protein that is easy to digest, like a banana and a plain bagel with peanut butter, and wash it down with a cup of OJ.
3. Top it off right before the start with a sports drink or an energy gel.
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