Pre Race Diet for Competition

Dear all,

1) Hydration (Having to drink sufficient water) is the racer’s first rule. Thus, it is important to be properly hydrated before the race.

2) Proper amounts of carbohydrates being taken will increase the glycogen stores and give you more ATP to convert to energy on the race day.

Thus, the night before the race, try not to consume heavy meals (Eg. Big Mac Meal, Roti Prata, Rojak, Curry Fish Head, Fried Chicken) and finish dinner before 8pm. After that, take plenty of water and eat more carbohydrates with low glycemic index as they last longer.

Here's a meal sample the night before:

6.30pm -

Grilled Chicken, Grilled Fish with potatoes or noodles/pasta (The serving of pasta or noodles should be your palm size)
Vegetables and Fruits (2 apples or 2 oranges or 2 slices of watermelon)
A big glass of water (No Coke please. The caffeine will dehydrate you)

7.30pm -

2 slices of bread with cheese/jam/butter/no kaya please
1 can of 100plus (330ml)

8pm -

One glass water

10pm-

Rest

Race Day:

Wake up: 6pm or 6.30pm

Breakfast:

3 slices bread with butter/margarine or jam or cheese (Carbohydrates)
1 egg without egg yolk (Protein)
Hot Milo (Minerals)
Vitamin C pill
One glass water

Lunch:

Noodle soup or light meal (Sandwiches - 2 slices preferably ham and cheese)
100plus (330ml)
Banana or fruits
One glass water

Pre-Race (On the bus to Botanic gardens)
100 plus (330ml)
Sips of water (Approx 1/4 of mineral water bottle)

Team NV, this is the moment we have been training for. Just run your best race and do your best.

- Coach