Evening Edge

A cup of black coffee and instant grits.

That was my 5 a.m. breakfast for the 15 Peachtree Road Races that I ran. Let's be honest, the biggest challenge for those of us in the middle to the back of the pack on July Fourth is not fueling for the race but rather the time it takes to get to Lenox Square, find our time group, wait for the race to start, walk to the starting line and walk back to MARTA when the race is over.So, I ate before I left the house to have something in my stomach to make sure I wouldn't be starving when the race started. And the coffee? Well, that is just a normal part of my morning routine. If you surveyed 55,000 runners about their pre-race eating strategies I'm sure you would get 55,000 different responses.

Special (ENLARGE)

If you usually eat before your training runs, then eat some breakfast before the race. If you prefer to run on an empty stomach, then don't change it the day of the Peachtree. Stick to foods that are easy to digest such as toast, a small bagel, fruit juice or a banana. Do in the race as you would do in training.

RUNNERS DIET A nutritionist writes about preparing for the Peachtree Road Race The basics: Should you carbo load? Should you eat on race day? What athletes say: Experienced runners share their nutrition secrets Blog: What do you eat before a big road race? Recipes for racers: Food to get you from start to finish PEACHTREE CENTRAL Doctor's advice: Stay off Peachtree, major roads, while prepping for race The new Peachtree Road Race course: A new route this year ends at the Civic Center Peachtree Road Race coverage, features and polls from the AJC Have a question of general interest? E-mail Chris Rosenbloom Fit to Eat columns Sweet Fiber hard to find in metro Atlanta; black bean veggie burger a hit  Wondering about your snacks? A picture is worth 100 calories  Diet may hold some aspects of aging at bay         More Fit to Eat • Chris Rosenbloom, Ph.D., R.D., is a member of the nutrition faculty in the College of Health and Human Sciences at Georgia State University Related: • Carolyn O'Neil: Skinny people make smart eating decisions  Good links: • Evening Edge • AJC Food & Drink • AJC Health Channel • Diet and Nutrition headlines, resources • Atlanta Restaurant reviews and search • Low fat/ heart healthy recipes • Search recipes

From a physiology standpoint, you don't need a lot of calories to run the race. The Atlanta Track Club Web site lists some fun facts, and one is that the runners will burn 34 million calories running the course, though the average runner burns about 610 calories from the start to the finish line.

Still, what you choose to eat, drink and avoid in preparation for the event can have an impact on your performance, as well as your enjoyment — physically and mentally.

Q&A: Food questions and answers for road-runners

Q: Do I need to carbo load for The Atlanta Journal-Constituion Peachtree Road Race?

A: No. Carbo loading is used to supersaturate your muscles with glycogen for events of long duration. Participants in an ultra-endurance event like the Iron Man Triathlon or a century bike ride might benefit from carbo loading, but not a 10K. In the days leading up to the race, eat a balanced diet with carbohydrates, some protein and healthy fats and stay well hydrated. A soft chicken taco with salsa is a good example of a meal containing all the energy-containing nutrients needed to fuel a 10K, but save the margarita for post-race celebration.

Q: I love picking up the energy bars and gels at the expo. They seem to have magical properties and I'm tempted to try them before the race.

A: "Don't try anything new before the race," advises Ellen Coleman, a registered dietitian and sports nutrition consultant in Riverside, Calif. "I can tell you horror stories about athletes who ate energy bars or sucked down gels on the day of the race without ever trying them in a training run. Stick to the tried and true foods and drinks that sustained your training."

Q: Should I eat before the race?

A: That depends on you. If you usually eat before your training runs, then eat some breakfast before the race. If you prefer to run on an empty stomach, then don't change it the day of the Peachtree. Stick to foods that are easy to digest such as toast, a small bagel, fruit juice or a banana. Do in the race as you would do in training.

Q: Should I drink fluids during the race or just pour the water over my head?

A: Depending on the heat and humidity, do both. The water poured over your head might feel good but it doesn't help you stay hydrated. So, grab two cups, take a few sips from one and pour the other over your head for momentary relief from the heat. Get plenty of fluids leading up to the race so you don't start the race dehydrated. You should be urinating frequently and the urine color should be pale straw to indicate that you are hydrated.

Q: I'm tempted to grab a doughnut between miles 1 and 2 — should I?

A: While it might be tempting to grab a doughnut from spectators lining the course, just say no. Nancy Clark, sports nutrition expert and author of "Nancy Clark's Sports Nutrition Guidebook" (Human Kinetics, $19.95 fourth edition), reminds us that "there is no need to eat during a 10K road race. If you've been eating a carbohydrate-rich diet during your training and had a pre-run tried-and-true breakfast, then you have plenty of stored fuel to compete in the race."

And, she adds, "a doughnut is high in calories and fat and might upset your stomach — something that might hurt your performance."