Dinner

Dinner (Night Before)

Some Type of Pasta (Spaghetti, Lasagna or Non-greasy Pizza)

Salad

Vegetables

Garlic Bread

Non-Carbonated Drink or Water

Banana, Orange or Apple

Stay away from Deserts that have lots of sugars. Large doses of sugar will turn off the athlete’s muscle receptors. This will make you feel weak and sluggish the next day.

Breakfast (3-4 hours before race)

Orange Juice

Pancakes, Waffles, French Toast, Toast with Honey or Jelly

Granola Bar

Banana

Orange or Apple

Water

Stay away from milk 4-5 hours before a race! The athlete should feel hungry before lining up for their race.

Hydration

Hydration starts 24 hours before the race. By consuming 100 ounces of fluid over a 24 hour period that athlete will be properly hydrated. If the athlete does not have to go to the bathroom every hour, they are not properly hydrated. For muscle to work at 100%, they must be hydrate. Proper Hydration = Maximizing Athletic Performance

Vitamins

Athletes should take a good multiple vitamins each morning with their breakfast. Vitamins and minerals are often needed to cope with the rigors of training and racing. If the athlete doe not need it, they will merely pass it out of their system when going to the bathroom.

Sleep

Since most athletes are nervous the night before the meet the most critical night for sleep is two nights before. If you race on Saturday, then this would be Thursday night.

PRE-RACE MEAL SUGGESTIONS

by Coach Steve Silvey

Championship SSE Products