What should I eat the morning of a race?

Eat a familiar, carbohydrate-rich meal 2 to 3 hours before the start to top off liver glycogen without leaving food in your stomach at the gun. Aim for 1 to 4 g of carbohydrate per kilogram of body weight, scaling with the race distance: shorter races need less, longer races benefit from more. Good options include oatmeal with banana, white rice with a small amount of protein, or toast with jam. Avoid high-fat, high-fiber, or high-protein foods that slow digestion. Drink 5 to 7 mL of fluid per kilogram in the 2 to 4 hours before start, then a small amount (150 to 350 mL) 15 minutes out.