1. Food For the Night Before - What Do You Eat the Night Before a
Race?
I am a lucky man. I have been to some of the tastiest pasta parties ever! Part of the running
culture, especially in high school and college track and cross country, is eating pasta the night
before a race. We call it carbo-loading. You need fuel for the fire that burns on race day.
Carbo-loading is based on three things really. First, you
need to take it easy with your running the two-three
days right before the race. That doesn't mean don't run.
That means you should run shorter distances at a
slower than typical pace. Mix in a few strides after this
run just to make sure those legs are bouncy and fresh
for the race day.
The second item of carbo-loading involves eating a little more than normal, but not too much.
Because you are cutting back on the running, you are going to burn less calories for a few days.
This is okay. The extra carbohydrates will get converted into fuel for the race.
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Finally, the foods that you eat leading up to the race have to be quality carbohydrates. Stuffing
yourself with greasy foods will hurt your chances at a good race. If you are going to eat some
noodles, lay off the butter and don't put on too much cheese. Too much fat won't convert into
race day energy. Whole grains with a side of protein is best. That is why spaghetti dinners are so
popular. They have carbohydrates, a nice veggie (tomato sauce) and you can mix in some protein
with chicken or beef.
How do I carbo-load? If I have to make my own pasta, I keep it really basic. I am a pretty simple
man, so I can live with simple spaghetti with sauce. I don't have many culinary skills, so I boil my
whole wheat noodles, and zap some frozen veggie in the microwave. When the noodles are done,
I put the cold sauce right on the noodles. The cold sauce gets heated up by the warm noodles,
and I have my dinner. Pretty boring, right?
I do have a good recipe for a side dish. When cranberries are in season, I make Cranberry Apple
Walnut Salad. Mix those three ingredients together with a little olive oil and sugar for some

2. delicious fruity flavor.
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