Share

Your 24-hour pre-race meal plan

accreditation
Cyclists need to eat right for the big race.
Cyclists need to eat right for the big race.

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

We live in a world where facts and fiction get blurred
Who we choose to trust can have a profound impact on our lives. Join thousands of devoted South Africans who look to News24 to bring them news they can trust every day. As we celebrate 25 years, become a News24 subscriber as we strive to keep you informed, inspired and empowered.
Join News24 today
heading
description
username
Show Comments ()
Editorial feedback and complaints

Contact the public editor with feedback for our journalists, complaints, queries or suggestions about articles on News24.

LEARN MORE