Agglomerated Stone. March 2010. NOTICE: This publication is intended to provide guidance and information to the trade community. It reflects the position on or interpretation of the applicable laws or regulations by U.S. Customs and Border Protection (CBP) as of the date of publication, which is shown on. the front cover.
When you eat is as important as what you eat before a swim meet. Eating breakfast is important, preferably four hours before you swim in a race. Slow-cooked oatmeal cereals with low fat yogurt or eggs with whole grain toast provide some protein along with complex carbohydrates to help fuel your energy needs.
Race Day. Susan Powell of Runners World recommends drinking 16 to 24 ounces of fluids -- either water or a mixture of water and sports drinks -- two to three hours before a half-marathon. This will give you enough time for your body to process the water, so you shouldn't need to go to the bathroom during the race. About 30 minutes before the race begins, consume another 5 to 7 ounces of liquid. This should be your last intake of water before the race.