Nutrition the week of a race is where a lot of people overthink it. I used to. Here is what actually works, for me, and for most of the runners I've coached.
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 when I swap salads for rice, and swap whole wheat for sourdough. Fiber is great, just not on race weekend.
Friday
Lightest meal day. Small breakfast, easy lunch, dinner that sits well. I eat pasta with a simple tomato sauce and a little protein. Nothing new. Nothing heavy. Nothing that's going to make me stop at mile 9 tomorrow.
Saturday morning, race day
Eat what you always eat. For me, that's oatmeal with banana and a little honey, two hours before the gun. Coffee. Water. No gels in the start corral.
What I don't eat
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 that I don't normally have.
What goes in my vest
I run on gels plus aid station food. My vest holds 4 gels, a small bag of salt pills, and one bar for emergencies. Everything else I get on course.
Keep it simple. Your training did the work. Nutrition this week is about not screwing it up.
