don't introduce new things in the race or you might get an upset tummy. Typically you're taking a GU energy gel every 30 minutes, and gatorade every couple of miles. I usually take a couple Salt Stick before the race to get extra electrolytes in me. My pre-race meal (which I would usually practice on long runs before hand) is some toast, a banana or grapes. a clif bar or two, and a gel with some caffeine. I don't use caffeine except on race days/long run days so it seems to help my body at those times. Usually about 100 mg pre race and another 75 mg partway through the race.