THE WEEK BEFORE
GO FOR THE GLYCOGEN
As your workouts taper off one to two weeks before the event, think about maxing out your carb intake to fuel up for the big day, says White. Again, we’re talking healthy carbs here, not cake and Wonder Bread. He recommends upping your carb intake to about 70 percent to help you feel rested and recovered, while bumping down your protein to 15-20 percent of total intake. (Healthy fat intake can hold steady at 20 percent.)
WATER, WATER, WATER
Pre-hydrating before the event is equally important. “Drink a lot of water during the week before the race, at least 64-96 oz a day,” White suggests. Also lay off dehydrating drinks such as excess caffeine and alcohol—there’ll be plenty of time for celebratory beers after the event.
BE SMART ABOUT INDULGING
Carb-loading the night before an event is a time-honored tradition for many, but breaking from your eating plan to pig out could do a number on your stomach the next day. “A lot of people just gorge themselves before an event, but I wouldn’t recommend it,” says White. “You could indulge a little during the week to get in sodium and extra carbs, but the day before, you’ll want no surprises.”