It's 7 AM on race day. For breakfast i'll eat whole wheat toast with some eggs and also milk to drink. This contains the nutrients carbs and protein.
At 10 O'Clock i'll eat a protein bar for a snack. This contains proteins.
11'Clock! Time for lunch i'll get a Turkey sandwich with whole wheat bread and water to drink. This contains the nutrients protein and carbs.
One hour to go to race time! I'll have a Blueberry Cliff bar because it contains protein.
4:00 race time!
Successful race! I just got home at 6O'Clock and need a recovery meal. I'll have a salad to eat with chocolate milk to drink because it contains the nutrients proteins and carbs and a little bit of fat.