🎯 Goal: Top off energy stores, hydrate well, and prep for peak performance tomorrow!
🍽️ DINNER – FUEL UP RIGHT
Eat: Between 5:30 – 7:00 PM
Focus: Carbs + Lean Protein + Veggies
Light seasoning, low fat, no heavy sauces. Think “simple,” not “Thanksgiving dinner.”
✅ 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. |
🍽️ 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
❌ Foods to Avoid:
- Heavy/fried foods (burgers, pizza, fries)
- Too much dairy (can cause GI issues)
- New or spicy foods
- Overeating! Don’t go for seconds if you’re already full.
💧 HYDRATION PLAN
Start hydrating 24 hours before your race – your performance depends on it!
| Time | What to Drink |
| Morning | 16 oz water + pinch of sea salt or electrolyte powder (optional) |
| Afternoon | 16–24 oz water — sip steadily |
| Dinner | 16 oz water or electrolyte drink |
| Before Bed | 8 oz water — not too much to avoid waking up all night |
✅ Urine check: Light yellow = ready to race! Dark yellow = drink more!
🛌 NIGHT ROUTINE CHECKLIST
| ✅ | Action |
| 🕗 | Eat dinner by 7:00 PM to avoid racing with a full stomach |
| 🥤 | Hydrate throughout the evening, no chugging before bed |
| 🧘♀️ | Stretch or light foam roll — no hard workouts |
| 🎒 | Pack bag: uniform, spikes, water, snacks, layers, etc. |
| 📵 | Limit screens 1 hour before bed — blue light = poor sleep |
| 🛌 | Lights out by 9:30 – 10:00 PM for max recovery |
💤 SLEEP = SECRET WEAPON
Athletes who get 8+ hours of sleep perform better, recover faster, and focus more. Go to bed early — your future self will thank you at the finish line!
🛒 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 |
