Taper your diet before a big run

1) Setting the Stage
Your daily calorie should be 17-26 calories x your current weight
~60% carbs (450g per day)
~20-25% fats (the healthy ones)
~15-20% protein
Taper your food 4-5 days before race
~Deduct 100 cal for every mile you taper off
~Eat low-fat & High Carb foods
~Take a Multivitamin

2) The Home Stretch
Fluid Load 2 days before the race
~Drink plenty of liquids thru out the day
~Clear or pale urine
Eat 800-1000 cal meal night before w/ high carbs & low-fat & protein
~Avoid beans or broccoli or anything that upsets your stomach
~Don’t try any new or different foods

3) Race Day
Eat light meal in a.m. (2-4 hours before the race)
~200g carbs
~800 calories
*Bagels *Rice *Raisins
*Bananas *Pasta *Nutritional Sup drinks
*Sports Drinks

4) Post Race
Drink plenty of fluids
50-100g carbs w/in 15 min. after your race
600g carbs w/in 24 hours of race