Idara Otu's Olympic breakfast

I'd start with a cupful of oatmeal [porridge] with dried fruit and a banana, some granola, and maybe a hard boiled egg white. I need to get the fibre so I stay full longer and I have Earl Grey tea because I need something warm in my stomach to prevent me from feeling empty. I don't do fruit juice on race days because the sugars prevent muscles firing due to the way it interacts with insulin. But it is really the dinner the night before that counts, and you need pasta. Lunch on race day will be a salad and bread just to hold me. Before the race it's better to be hungry than full because you can grab an energy bar or a protein shake to keep you steady.