Ten-Kilometer Race

What to eat before your 10K

Pancakes

Pancakes with Berries     Photo: Eunice/Flickr

On the Menu: Two low-fat whole-grain pancakes with 1/2 cup berries, 12 ounces of coffee with 2 ounces skim milk, and 1 tablespoon honey an hour before the start.

In the Tank: 320 calories, 9 grams protein, 7 grams fat, 57 grams carbohydrates, 7 grams fiber.

Here's Why: A 10K is short and demands high-intensity, so you'll perform best with small portions packing plenty of carbs.

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