Important Pre-race nutrition

A FEW DAYS PRIOR TO RACING
Carbohydrates Carbohydrates Carbohydrates To consistentaly perform well in practice and races, you must constantly refill carbohydrate-depleted muscles.  It takes time to refuel efficiently. 

GUIDELINES
Allow adequate time for food to digest
avoid sugared foods from 1 hour prior to exercise
Eat high-carbohydrate diet daily so muscles will be fueled
Eat familiar foods before a race, experiment in practice
Hydrate - the day before and an hour before.

 
3 HOURS BEFORE RACING

NO caffeine drinks (Coffee or Hot Chocolate),
NO fructose drinks (Orange Juice or Cider)
NO Dairy
NO Hamburgers or Hotdogs before racing
NO SWEETS
NO SPICY FOOD
 

These foods cause a sudden increase in the blood sugar. The overall effect is that the blood sugar levels drop below normal causing you to feel tired and run out of energy.  It is extremely important that you keep hydrated by drinking lots of WATER!

YES Bananas
YES Water
YES Yogurt
YES Peanut Butter Sandwiches
YES Sports Bars
YES Pasta
YES Orange Slices

POST RACE FOODS
Refueling should begin as soon as possible after a training/racing session.