PRACTICAL PRE-RACE BREAKFAST TIPS:-4-3 grams of carbohydrates per kilogram of your bodyweight if you wake up 4-3 hours before your race.-2-1 grams of carbohydrates per kilogram of your bodyweight if you wake up 2-1 hours before your race.-If you eat 1-2 hours before your race, it may be too late to increase muscle glycogen and you are only increasing liver glycogen.-For races lasting over 90 minutes or more, it is advisable to have breakfast 3-4 hours before your race. If the duration is shorter than 90 minutes races, you may have your breakfast 1-2 hours before your race.-Low fibre and low-fat food to avoid tummy issues.-Foods high in carbohydrates such as rice, oatmeal, pancakes, cereals, congee, noodles, bananas.
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Louise M. Burke, John A. Hawley, Stephen H. S. Wong & Asker E. Jeukendrup (2011): Carbohydrates for training and competition, Journal of Sports Sciences, DOI:10.1080/02640414.2011.585473
Robin Rosset, Léonie Egli & Virgile Lecoultre (2017) Glucose–fructose ingestion and exercise performance: The gastrointestinal tract and beyond, European Journal of Sport Science, 17:7, 874-884, DOI: 10.1080/17461391.2017.1317035Jeukendrup, A. E., & McLaughlin, J. (2011). Carbohydrate ingestion during exercise: effects on performance, training adaptations and trainability of the gut. Nestle Nutrition Institute workshop series, 69, 1–17.