Never eat fast food before a race. Eat lots of carbs the night before a meet(spaghetti and meat sauce is a good meal). Any kind of pasta is a good way to go. Stay away from fats and protein. They take too long to digest and weigh you down. Take oranges and/or bananas to the meets. Carb bars are good also. Personal opinion, Gatorade is better than Powerade because of different sugar content. Drink lots of water. Give up junk food as best you can. My son set high school records in track (100m,200m,400m) breaking his own record in the 100m 4 times and I kept him on a fairly good diet regimen. My youngest daughter (16) is in her second year of track and is doing fairly well. She bettered her times over last years by 1 second in the 200m and 10 seconds in the 400m. Hope this helps. Good luck.