So i often wonder when I should eat before a race our even can I eat before a race. Looking through various web sites I came across this formula. If I weigh 150 lbs. and eat three hours before racing, I should consume 225 g of carbohydrate (150 lbs x 0.5 g/lb x 3 hours = 225 g CHO). carbohydrates consumed several hours before and right up to race time can significantly improve your race, most sport drinks , 16 oz generally supplies over 30 g of carbohydrate. Close-to-starting-time try getting your carbohydrates from easily digested foods.I found some foods with portions and the amount of carbos in grams Cranberry juice 12 oz 54 g c carbohydrates . Banana 1 Medium 27 g carbohydrates Dry cereal 1 oz 25 g carbohydrates Cooked cereal 1/2 cup cooked 15 g carbohydrates Bread, bagel, English, muffin 1 oz 15 g Fruited yogurt 1 cup 43 g carbohydrates Jelly 1 tbs 13 g Rice 1 cup cooked 50 g Energy bar 1 serving 40-60 g carbohydrates Carb-electrolyte drink 16oz 30 g High carbohydrate beverage 16 oz 80-100 g Meal replacement 12 oz 60 g carbohydrates Lots of runners DNF not because of their training but because of what they eat before they race, the best way to see what works for you is to try different foods before your training runs . even switching your water to a energy drink, makes a diference. Train Hard -- Run Safe.