Pre = Post Race Nutrition

Pre-workout meal ideas (30-60 minutes before): Have .25 grams to .5 grams of carbs per pound of body weight. 130 lb athlete: 30-60g carbs 180 lb athlete: 50-90g carbs 1/2-1 cup oatmeal, or 1-1 1/2 cup oatmeal & 1 banana, or 1/2-1 bagel w/1 Tbsp peanut butter, or Bagel w/1 Tbsp peanut butter & 1 Tbsp jelly/jam, or 1 cup yogurt w/1/2-1 cup cold cereal Yogurt smoothie: 1 cup yogurt + 1 banana + 1 cup OJ or 1 cup frozen/fresh berries +20 oz of fluid +20 oz of fluid During workout: Aim for 30-60 grams carbohydrates, 7.5-15g protein and 20-32 oz fluid per hour. Because each athlete will have a different absorption rate and tolerance for fueling during exercise, this is a broad range of recommended intake. What may cause stomach distress in one person may be just fine for another, so experiment with different products in order to customize what works best for you. 130 lb athlete x 3 hours Goal: 135 grams carbs, 30 grams protein & 60 oz fluid* 180 lb athlete Goal: 180 grams carbs, 45 grams protein & 92 oz fluid* 1 bar 24-50g carbs, 10-18g protein 2 bars 48-100g carbs, 20-36g protein 60 oz sports drink, or 92 oz sports drink, or 40 oz sport drink and 20 oz water 60 oz sports drink and 32 oz water *Some athletes tolerate more, some less Post-workout meal ideas (Consume within 15 minutes of workout): Have .75 grams of carbohydrates per pound of body weight and .25 grams of protein per pound of body weight. 130 lb athlete Goal: 70-90g carbs, 25-30g protein & 30-40 oz fluid 180 lb athlete Goal: 115-125g carbs, 35-45g protein & 30-40 oz fluid 1 1/2 cups of chicken noodle/rice soup 2 cups chicken noodle/rice soup Smoothie: Yogurt or dessert tofu, banana, fruit fresh or frozen, 12-16 oz Smoothie: Yogurt or dessert tofu, banana, fruit fresh or frozen, 16-20 oz Sport recovery drink Sport recovery drink