Up the carbs. Increase your carbohydrate intake to about 10 to 12 grams of carbohydrate per kilogram of body weight (70percent of your daily calories). Cut back on foods higher in fat like creamy sauces, cheese, butter, and oils—as well as too much protein.Both nutrients fill you up faster than carbs and take longer to digest.
Limiting high-fiber foods such as bran cereals, whole grains, and large amounts of vegetables for the few days prior to a race helps lighten the weight of material in the intestines reducing body weight (potentially leading to faster running times) and may help avoid the need for midrace pit stops that would otherwise add time to your race.
A pre-race meal supplies extra carbs to top off glycogen stores, particularly in the liver, which will help steady blood sugar levels during the race. Liver glycogen fuels your nervous system while you sleep, and as a result, your liver is roughly 50 percent glycogen-depleted when you wake up in the morning. Eat 3-4 hours before a race. Aim for .5 to one gram for every pound of body weight (about 75 to 150 grams for a 150-pound runner).Back off on fats and keep protein to about 15 grams or fewer—both nutrients take longer to digest. Many fruits are high in carbs but are also high in fiber—and too much can cause stomach trouble midrace. “Bananas are are a good choice of fruit due to their low-fiber.
Fueling midrace should be practiced during training. Trying out something new could seriously backfire.
1 hour-take some water or sports drink and a piece of banana/energy bar.
Most gels and chews have about 25 grams of carbs per package. Fuel with about 30 grams of carb per hour. Fluid intake should also go according to training.
This secret weapon for mile 23(37 kms) will not only energize your muscles and brain with carbs, but its caffeine (30 to 50 mg) will help you feel better. It lowers sense of perceived exertion, making the effort feel easier.