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05 November 2017

Your 24-hour pre-race meal plan

By now you know what works for you in terms of nutrition prior to race day, but here is our suggested 24-hour meal plan to help you ace your race.

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We all know how important it is to eat properly the day before a race. Here’s a breakdown of what to eat at each meal the 24 hours before you race.

Breakfast the day before the race

For breakfast try this: Two cups of multigrain cereal with one cup of skim milk and a large banana, two scrambled eggs, two slices of whole-wheat toast, coffee and orange juice.

Related: Power Up Your Breakfast

Morning snack

One-half cup of hummus with one whole-grain pita and one cup of veggies of your choice.

Lunch

Chicken sandwich with 80 grams of sliced chicken, low-fat mayo, whole-wheat bread and a pile of veggies. On the side: one-and-a-half cups of brown or wild rice, and a garden side salad with two tablespoons of dressing.

Related: 10 Top Protein Sources

Afternoon snack

Low-fat energy bar, a piece of fruit and a cup of coffee or espresso.

Dinner

100 grams of grilled salmon (a smaller piece than you think), two cups of pasta with fresh basil, a drizzle of olive oil and 20 grams of Parmesan cheese, one cup of oven-roasted vegetables (baby marrow, squash, onion, mushrooms with a little olive oil and spices).

Related: How Many Carbs Should You Actually Eat?

Breakfast before the race

One cup of oatmeal with walnuts and raisins or cranberries mixed in, two scrambled eggs, two slices of whole-wheat toast with two tablespoons of peanut butter, plus coffee and OJ.

Total calories are roughly 3 500 and will vary slightly depending on the vegetables you choose. Servings are based on a 77kg man who normally consumes about 3 000 calories per day, so adjust up or down according to your size or caloric needs.

Originally published in Bicycling

Image credit: iStock

 
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