Nutrition the week of a race is where a lot of people overthink it. Here is what works for most runners.
Monday through Wednesday
Normal eating. Slightly more carbs than usual, but not stuffed. Oatmeal in the mornings, a rice bowl or pasta at dinner, whatever you have for lunch that usually sits well. Don't change brands of anything. Don't try a new restaurant on Tuesday.
Thursday
Start dialing up carbs. Cut back on fiber. This is the day to swap salads for rice, and whole wheat for sourdough. Fiber is great, just not on race weekend.
Friday
Lightest meal day. Small breakfast, easy lunch, dinner that sits well. Pasta with a simple tomato sauce and a little protein is a safe bet. Nothing new. Nothing heavy. Nothing that's going to force a stop at mile 9 tomorrow.
Saturday morning, race day
Eat what you always eat. One solid option: oatmeal with banana and a little honey, two hours before the gun. Coffee. Water. No gels in the start corral.
What to skip
No new foods. No restaurant food on Friday. No alcohol the week of (one beer Tuesday, fine, nothing Thursday on). No BBQ, no fried anything, no dairy you don't normally have.
What goes in the vest
Plan on gels plus aid station food. A simple vest setup: 4 gels, a small bag of salt pills, and one bar for emergencies. Get everything else on course.
Keep it simple. Your training did the work. Nutrition this week is about not screwing it up.
