What you eat and drink the day before a running race or event longer than 75-90 minutes largely determines your performance. Many athletes still eat a huge breakfast on competition day, but if you eat well the day before, you can limit the volume of your last meal.

Here you will find a mind map with an overview of the most important guidelines.

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Note: These guidelines are only a very small part of optimal competition preparation. You can achieve significant performance gains by adjusting your diet during your preparation period, the last week before your event and on the competition day itself. We discuss this in detail in Ready To Race, our program in which you receive personalized guidelines specific to your sport and the type of event you are preparing for. Click here for all info.

Note: It is better to follow the guidelines in your Ready To Race program, these are much more detailed.

You can use the following recipes during the day before your exercise:

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