Fueling up for your next big race

This article from Runners World gives some great examples of types of foods to eat leading up to and within the hours before a race.

How to Fuel up for a 5K

Should you be carb-loading for a 5K? Here's what--and when--to eat before your next 3.1

BY PAMELA NISEVICH BEDE

OCT 29, 2013

Dear Fuel School,

I'm a high school varsity cross country runner, and I'm unsure of what's right, nutrition-wise. I've heard people say to carb-load the night before a race (usually a 5k), but after I've had a couple helpings of pasta, I feel bloated and awful the day of the race.

I've also heard to divide your carb-load across the two days before a race. I've also done that, but I still feel bloated, and my performance suffers. So I tried eating normal portions of carbs the night before and a granola bar the day of the race, but then one granola bar doesn't fill me up, and I'm left struggling with whether I should eat more and risk feeling too full or eat less and risk lacking energy. So what's the proper carb-loading technique (if any) and a good snack for 30 minutes to an hour before a 5K?

Thanks, Lynn

What great questions! You are certainly not alone when it comes to wondering, "Do I need to carb-load for a 5K?" and "What should I eat in the hours before a 5K?"