Before a running race it's essential that runners eat foods that are rich in carbohydrates to restore the stores of glycogen in their livers. Protein, fat and fiber consumption should be very low.
Approximately four hours before running a race, runners should eat their pre-race meal. Four hours is enough time to allow their bodies to absorb the food and store nutrients and energy from the food they consumed. The ideal meal for runners should be around 1000 calories if eaten four hours before the race. It should also contain 80 percent carbohydrates. The types of carbohydrates consumed are not very important, but low glycemic index carbohydrates such as whole grains enter the blood stream slower and stabilize a runner's blood sugar.