3 hours before
300–500 calories. Mostly carbs, a little protein, very little fat or fiber. Oatmeal with banana. Bagel with peanut butter. Toast with honey.
30–60 minutes before
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Optional. A small banana, a sports gel, or a piece of toast if you're hungry. Familiar foods only.
Rules
- Nothing new on race day
- Hydrate steadily, not all at once
- Stop heavy fiber 24 hours before
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