π― Goal: Top off energy stores, hydrate well, and prep for peak performance tomorrow!
π½οΈ DINNER β FUEL UP RIGHT
Eat: Between 5:30 β 7:00 PM
Focus: Carbs + Lean Protein + Veggies
Light seasoning, low fat, no heavy sauces. Think βsimple,β not βThanksgiving dinner.β
β Easy Meal Ideas:
Meal | Instructions / Prep Tips |
Grilled Chicken + Rice + Steamed Veggies | Add olive oil drizzle + sea salt. Broccoli, carrots, or spinach work great. |
GF Pasta + Marinara + Ground Turkey or Beef | Keep sauce simple, light seasoning. Add side salad. |
Baked Sweet Potato + Chicken or Salmon | Add cinnamon or sea salt. Side of steamed greens or salad. |
Quinoa Bowl + Veggies + Grilled Tofu or Chicken | Add olive oil + lemon dressing. Easy to meal-prep in bulk. |
Turkey or Chicken Tacos (GF Tortilla) | Add rice + avocado + salsa (mild). Go easy on cheese/dairy-free preferred. |
π½οΈ Quick Recipes:
Simple Chicken Rice Bowl:
- Grilled chicken breast (or rotisserie chicken)
- 1 cup cooked white/brown rice
- Steamed broccoli or spinach
- Olive oil + lemon or light soy sauce
Turkey Tacos:
- GF tortilla
- Ground turkey cooked with mild seasoning
- Lettuce, tomato, avocado
- Side of rice or sweet potato
β Foods to Avoid:
- Heavy/fried foods (burgers, pizza, fries)
- Too much dairy (can cause GI issues)
- New or spicy foods
- Overeating! Donβt go for seconds if youβre already full.
π§ HYDRATION PLAN
Start hydrating 24 hours before your race β your performance depends on it!
Time | What to Drink |
Morning | 16 oz water + pinch of sea salt or electrolyte powder (optional) |
Afternoon | 16β24 oz water β sip steadily |
Dinner | 16 oz water or electrolyte drink |
Before Bed | 8 oz water β not too much to avoid waking up all night |
β Urine check: Light yellow = ready to race! Dark yellow = drink more!
π NIGHT ROUTINE CHECKLIST
β | Action |
π | Eat dinner by 7:00 PM to avoid racing with a full stomach |
π₯€ | Hydrate throughout the evening, no chugging before bed |
π§ββοΈ | Stretch or light foam roll β no hard workouts |
π | Pack bag: uniform, spikes, water, snacks, layers, etc. |
π΅ | Limit screens 1 hour before bed β blue light = poor sleep |
π | Lights out by 9:30 β 10:00 PM for max recovery |
π€ SLEEP = SECRET WEAPON
Athletes who get 8+ hours of sleep perform better, recover faster, and focus more. Go to bed early β your future self will thank you at the finish line!
π Grocery List (For Pre-Race Night)
Carbs | Protein | Veggies/Fruit | Hydration |
White/Brown Rice | Chicken breast/thigh | Broccoli, spinach, carrots | Electrolyte packets (LMNT, Liquid IV, Nuun) |
GF Pasta or Tortilla | Ground turkey/beef | Sweet potatoes | Water bottle (refillable) |
Quinoa | Salmon or tofu | Salad greens | Coconut water (optional) |
Sweet Potatoes | Eggs (for breakfast) | Avocado |