Days Before – Fuel up on carbs (properly!)
Your training plan is designed for you to peak on race day, and your nutrition can be used for the same function. One popular term in the running community is “carb loading.” Carbohydrates are your body’s first choice of fuel as they’re quickly converted into glucose, or blood sugar, which is used to give you energy. Increasing carbs to boost glycogen stores your body’s carbohydrate reserves) can be effective, but think of it more as a steady uptick rather than a drastic pre-race splurge. Instead of going for the all-you-can-eat pasta dinner the night before, trying upping your carbohydrate intake 2-3 days leading into your race to stock your muscle and liver glycogen stores. Get in high quality carbs such as sweet potato, quinoa, or brown rice, and make sure to have your (well-cooked) veggies and a protein source of choice.
In addition, make sure familiarize yourself with what foods work with your stomach in the weeks before your race. Experiment throughout your training to discover what foods you can or can’t tolerate before you get in your miles.