Running

Here are some healthy, high-energy food-and-drink essentials to put in your running bag Here are some healthy, high-energy food-and-drink essentials to put in your running bag:

Water
Sports drink
Banana
Orange
Yogurt
Bagel
Energy bar
Pretzels

3-Step Pre-Race Drinking System
Consider trying the following drinking routine at practice. If it works, you can use it before meets, varying the amount of water depending on how much you can comfortably tolerate.

2 hours before race: 10 ounces of water
1 hour before race: 10 ounces of water
15-20 minutes before race: 4 ounces of water
Total water consumption: 24 ounces
Loaf
This means two things: One, eat lots of carbohydrates such as bread and pasta. And two, get plenty of rest. Begin to do both five to seven days before your big meet.

Your body converts the carbohydrates you eat during the day into glycogen, which it uses to power your muscles for maximum performance. So if you eat lots of carbohydrates suc...