Nutrition

During the Season:

• Complex carbohydrates should be the focus for most dinners. 
  • Brown rice and chicken, whole wheat pasta, tomatoes, walnuts, sweet potatoes with feta, quinoa
• Distance athletes should also prioritize high iron diets (Spinach and red meats)
• Simple carbs throughout the day and at lunch (Pretzels, honey, fruit and crackers)
• Protein needs to be consumed within 30 minutes of practice ending. Roughly 20 grams per serving. (Chocolate milk, protein bars and shakes)
• Hydrate, hydrate, hydrate

 

On Race Day:

• High carbohydrate meal 2-4 hours before competition. Stick to familiar foods 
  • Peanut butter bagels, simple sandwiches, etc.
• Avoid slow-to-digest high fat foods (Bacon, sausage, hamburgers, omelettes)
• Snacks at the meet should be low-fat, high-carb, simple sugar snacks
  • Bananas, honey/jelly sandwich, trail mixes, fruit snacks
• High Electrolyte drinks throughout competition:  Gatorade, Nuun, and Liquid IV