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Nutrition fuels performance for Bridge Run by Lisa Giles, MS, RD MUSC Nutrition Specialist Whether you are running or walking, the Cooper River Bridge is a challenge to conquer. In addition to weeks of training, you need proper nutrition to fuel your performance. In fact, an eating plan including adequate fluids and plenty of low-fat, high carbohydrate foods is a must for success on race day and to maintain an active lifestyle year round. You can use the fueling strategies outlined here to get ready for race day and every day to meet the demands of your active lifestyle: The night before you conquer the bridge Enjoy the Friday night pasta dinner at Gaillard Auditorium.  Fazoli's will offer a good selection of low-fat, high-carbohydrate pasta dishes, garden salad and fresh fruit. Don't wait until the night before the race to eat a meal like this. Make it a daily habit, but pace yourself. Don't over do it the night before the big race.   The morning before the race Or, two to four hours before any type of physical activity, eat light, high-carbohydrate foods to avoid hunger and keep your energy level high.   Stick with familiar, high-carbohydrate foods that are low in fiber such as a glass of skim milk, bagel with jelly or a banana. These foods are digested quickly and are less likely to cause stomach upset.  Just a tip, the morning before the race is not the time to eat foods you have never tried before—like that new high-fiber cereal you've been dying to buy.   You may end up feeling the uncomfortable effects during the race. Also, avoid eating within an hour before the race or your performance may suffer.   Remember—the best way to ensure that you are properly fueling the body every day is to plan meals and snacks every three to four hours. Never go more than five or six hours without eating.   Stay ahead of your thirst to prevent dehydration Inadequate fluid intake can limit performance on and off the race course.   So before, during and after any type of physical activity, drink plenty of fluids (you can't do better than water) to prevent dehydration. Your goal should be a minimum of eight to ten glasses of fluid per day with water making up at least half of your total fluid intake. Enjoy water with meals and snacks. Two hours before physical activity, drink two cups of water, drink one cup immediately before and a half cup every 15 minutes during, and at least two cups after. Don't wait until you are thirsty. By then you are already on your way to dehydration and poor physical performance.   Always stay ahead of your thirst.  On race day, take advantage of the Dasani Water available at water stations along the course and at the end of the race for quick refreshment. Refuel after crossing the finish line Don't forget to eat after the race and after any physical activity. Within the first two hours following physical activity, muscles replenish stored carbohydrates most efficiently. So eat or drink 200 to 400 carbohydrate calories as soon as tolerable and again two hours later. Two pieces of fruit or 12 ounces or juice will do the trick. Take advantage of the fruit and beverages provided by Bi-Lo and others waiting for you at Calhoun Park when you cross the finish line. Don't let your training and fueling regimen end after the race  Make it a goal to follow these suggestions every day to support your active lifestyle. Whether you are running or walking, proper eating habits will help you reach your full potential on the bridge—and beyond.   If you would like more information about eating to fuel an active lifestyle and other health and wellness topics, please join us at the Team MUSC Health Expo tent at Calhoun Park after you finish the race. You can also visit our Web site at <http://www.MUSChealth.com>.