What is an example of fueling for a 9:00 a.m. race?

For a 9:00 a.m. race, a simple approach might be:

• Around 6:00–6:30 a.m.: A familiar breakfast such as a bagel with jam and a banana, oatmeal with fruit, or cereal with milk
• Around 7:30–8:00 a.m.: An optional small snack if hungry, such as half a banana, applesauce, a few crackers, or part of a granola bar
• Before the race: Small amounts of water as needed

Some runners tolerate more food and others need less. Each athlete should develop a repeatable routine based on experience.

Energy drinks and pre-workout products are not recommended. We also do not recommend introducing caffeine solely for a performance benefit.