Pre-race meals should always be low in fat and high in carbohydrates. Here are four pre-race meals containing 100 grams of carbohydrates or more:

1 bagel with peanut butter and 2/3 cup of raisins

1 cup of low-fat yogurt, 1 banana, and 1 cup of orange juice

1 turkey sandwich and 1 cup of applesauce

2 cups of spaghetti with meat sauce and 1 piece of garlic bread

If you eat two hours before you need 1 gram of carbohydrate per pound of body weight. Eating one hour before would reduce it to 0.5 grams per pound.

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