This document provides nutrition guidelines for athletes during race season. It emphasizes the importance of breakfast, hydration, and fueling before and during exercise. The author recommends eating carbohydrate-rich foods in the days leading up to endurance events to maximize glycogen stores. During exercise, snacks high in carbohydrates every hour can provide quick energy. After workouts, focusing recovery meals on carbohydrates and protein within two hours helps rebuild muscle glycogen stores and repair muscle damage. Antioxidants from fruits and vegetables also help reduce exercise-induced free radical damage.