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What we eat prior and post exercise can enhance the work we did during the workout.
The old idea of carb loading the night before the big race has definitely gone through some changes. 
Newer schools of thought are to eat big meals a couple days before a race and then taper to a normal meal the night before the race.
Always fuel properly in the morning before a race.
Fat loading with healthy fats in the 10 days prior to a race can help increase muscle fat burning capabilities on race day.
Switch from fat-loading to carb loading 3 days before your big race. Aim to get 70% of your total calories from carbs during this period.

Health Fats:

  • Avocados
  • Walnuts or almonds
  • Olive oil and canola oil
  • Salmon
  • Flaxseeds
  • Coconut
  • Dark chocolate

Good Carbs for athletes:

  • Sweet potatoes
  • Oats
  • Wild rice
  • Banana
  • Chick peas
  • Berries
  • Low fat yogurt
  • Whole grains (cereal, pasta, bread, etc.) make sure it’s a whole grain 100% of the grain.