• Pasta (any type, 1cup),
• Tomato Sauce (1/2 cup),
• Chicken (1 whole breast)

Carb loads are very important for your racing performance and energy levels. Pasta is a great food because it takes longer for the body to digest it and will last longer during the race. Tomato sauce is recommended because of the nutrients it contains, and because white sauces are higher in cream and fat, which can make you feel bloated during the race. The chicken is a perfect amount of protein needed during the carb load. It is important to eat a plate like this for 2 days before the race. If needed, you can always add a little more pasta or a slice of wheat bread.