Hey, l have a 12km race tomorrow morning, what should l eat and avoid to eat today and whats a good breakfast and how many hours should l let my breakfast digest.

l would carbo load the day of before your race and pull in some carbs the morning of! Also get that protien in and plenty of water! The carbs are gonna burn into energy and the water is gonna keep you hydrated. Lay off of any caffienated drinks or carbonated. These will only dehydrate you. Stay away from alot of salty foods as well! Look at michael phelps pre race diet! Thats were it is! He loads on carbs, so he has energy to burn!

pasta is always good as it releases energy slowly and keeps your energy up throughout the race. protein eg steak is best for sprint racing.

either way keep drinking plenty of water and good luck

Eat tons of carbs, fruits, & veggies today. Pack in as much extra energy as u can!

As for tomorrow, that varies from person to person. Some people can even race right after a meal! Good pre-race breakfasts include oatmeal, pancakes, waffles, etc, along with some fresh fruit (apples & bananas r good). Give yourself a couple of hours to digest, & do not stuff yourself at breakfast!

Something l used to like to do was have a Snickers bar about an hour before a race. Its a good blend of slow & fast digesting carbs, & its not enough to make ur stomach hurt in a race if u give it an hour.

Fry yourself an egg and wash it down with a cold beer.

Bowl of spagetti with fresh tomato sauce and herbs and side order of bread

for morning-a bagel with peanut butter on it and eat it at least 2 hrs before going out.

l am not doing a race tommorrow but l will be doing the same amount as you but l hate eating breakfast before a run.

Coaches always say eat pasta and noodles!
It is supposed to help you breathe or something, but l know it helps!
GOOD LUCK!!!