|
To
optimize
performance
through
nutrition
complex
carbohydrates
should
be
consumed
3
hours
prior
to
your
race
time.
These
foods
are
all
provide
complex
carbohydrates.
1:30
pm
for
a
4:30
race
time.
|
Pasta |
| Macaroni |
| Spaghetti |
|
Brown rice |
|
Potatoes |
|
Root vegetables |
|
Whole meal breads |
|
Grain bread |
|
Brown bread |
|
Pita bread |
|
Bagel |
|
Wholegrain cereals |
|
Porridge oats |
|
All bran |
| Corn |
|
Yam |
|
Oatcakes |
|
Peas |
|
Beans |
|
Lentils |
|