In the week leading up to your race, try to keep things as normal as possible - including what you eat.
The advice to “carbo-load” has been largely refined into a suggestion to eat slightly fewer carbs than usual in the week leading up to your race. You don’t need to make a drastic change, just have a few extra carb-rich snacks! You will likely be working out less this week and possibly less hungry, but be sure to keep eating as if you were training, so you have fuel in your system come race day.
Be sure to stay hydrated all week with water and perhaps one electrolyte drink per day from a low-sugar brand like nuun or ultima.
Food ideas 1-2 days before your race:
Breakfast
Bagel with nut butter and banana
Bagel/toast/potatoes and eggs
Breakfast tacos with corn tortillas, eggs and side of potatoes
Oatmeal with banana or berries and some nuts or dried fruit
Lunch
Sandwich of any kind
Rice bowl with protein and small amount of cooked veggies
Dinner
Pasta with protein and small amount of cooked veggies
Rice or potatoes with protein and small amount of cooked veggies
Pre-Race Dinner
Eat food you would normally eat, but don’t eat a larger dinner than usual. Avoid raw veggies and multigrain carbs like whole wheat pasta.
You could try:
White rice or sweet potato, a small portion of cooked vegetables, and chicken
Pre-Race Breakfast
Eat your usual pre-run breakfast 2-3 hours before your start time, as you have practiced during your long run training days!
Ideas include: