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27 I have actually put my body into Rhabdomylitis from muscle breakdown at an ultra-marathon a few years back from not adequately hydrating myself, and I was very lucky I am here today. It was a long healing process, but I now know never to under-hydrate or use caffeinated beverages during a long race. Caffeinated beverages can contribute to dehydration. ONE WEEK BEFORE YOUR R ACE : Aim for a modest increase in carbohydrates, 50 to 70 percent of total energy intake. A mixed diet for the first three days (50 percent carbohydrates) followed by three days of a high-carbohydrate diet (70 percent) increases time to exhaustion (endurance capacity) on average by about 20 percent and reduces the time required to complete a set task by two to three percent. ONE DAY BEFORE THE R ACE : Eliminating foods which pose the risk of gastrointestinal distress is important. Eliminate high fiber foods and foods that cause gas, such as legumes, broccoli, spicy foods and lactose. Stick with low residue foods; that means no seeds, nuts or raw fruits or vegetables. Eliminate alcohol and reduce caffeine as these can cause dehydration. Avoid desserts because most are high in fat, which can also cause gastrointestinal distress. Eat a small, early, carbohydrate-heavy dinner. Do not over eat. Your meal the night before the race should be no more than 600 to 800 calories. If eating properly the week before, your muscles will be adequately fueled. Familiar and well-tolerated foods are recommended. Athletes should have the last fairly large meal three to five hours before competition. This meal can be important after an overnight fast when the liver is almost depleted of glycogen. The advantages of a meal in the hours before exercise are related to the increased carbohydrates available in the muscle and liver. Carbohydrate intake in the last hour before competition will not affect muscle glycogen but still has an effect on liver glycogen and can increase the delivery of carbohydrates to the muscle during exercise. A carbohydrate-rich meal containing 140 to 330 grams of carbohydrates three to five hours before exercise increases muscle glycogen levels and improve exercise performance. Examples of a meal could include bread and jam or honey, cereals, bananas, canned fruit and fruit juice. It is important to not over eat or under eat. Pack snacks like sports bars, pretzels, crackers, nuts and yogurt for easily accessible, healthy, carbohydrate-rich snacks. R ACE MORNING A meal or snack should provide sufficient fluid to: • Maintain hydration: avoid caffeine and alcohol prior to race day to prevent dehydration and to replace fluid loss post-race. Avoid caffeinated beverages and alcohol until fully rehydrated. An electrolyte replacement beverage is appropriate in severe heat or if sweating was excessive during the event. • Be relatively low in fat and fiber to facilitate gastric emptying and minimize gastrointestinal distress. • Be relatively high in carbohydrates to maximize maintenance of blood glucose. • Be moderate in protein, composed of familiar foods, and be well tolerated by the athlete. Aim to have breakfast three hours before the start of your race. Too early? Eat and go back to bed. Caffeinated beverages can contribute to dehydration. " " Athletes should have the last fairly large meal three to five hours before competition. " "