Start to carb-load at least 2 days before the event. This will allow you to store enough glycogen to get you through the day. Stock your body with carbohydrates 2-3 hours before the event. This will give you enough time to fully digest beforehand and will give your body the energy it needs later in the race. Don’t try out any new recipes or foods on event day that your body isn’t familiar with. Rehydrate every 20-30 minutes. It is important to replenish any electrolytes lost through sweat. Fruit/gels/sports drinks can provide an instant boost of energy when needed. Only take in carbo- hydrates with nutritional value. Steer clear of junk carbohydrates. DURING DURING BUILD-UP BUILD-UP MORNING PREP MORNING PREP Rehydrating once the event is over is key to a quick recovery. It is important to take on carbohydrates after the event. This will help the recovery process. You need to eat 50% of your body weight in grams of carbohydrates. E.g. if you weigh 160 pounds, you need 80 grams of carbs after the race. RECOVERY RECOVERY NUTRITION TIPS NUTRITION TIPS 50% 50% POTATOES FRUIT VEGTABLES BREAD RICE PASTA CARB EXAMPLES
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Start to carb-load at least 2 days before the event. This will allow you to store enough glycogen to get you through the day.
Stock your body with carbohydrates 2-3 hours before the event. This will give you enough time to fully digest beforehand and will give your body the energy it needs later in the race. Don’t try out any new recipes or foods on event day that your body isn’t familiar with.
Rehydrate every 20-30 minutes. It is important to replenish any electrolytes lost through sweat. Fruit/gels/sports drinks can provide an instant boost of energy when needed. Only take in carbo-hydrates with nutritional value. Steer clear of junk carbohydrates.
DURINGDURING
BUILD-UPBUILD-UP
MORNING PREPMORNING PREP
Rehydrating once the event is over is key to a quick recovery. It is important to take on carbohydrates after the event. This will help the recovery process. You need to eat 50% of your body weight in grams of carbohydrates. E.g. if you weigh 160 pounds, you need 80 grams of carbs after the race.
RECOVERYRECOVERY
NUTRITION TIPSNUTRITION TIPS
50%50%
POTATOES FRUIT VEGTABLES BREADRICEPASTA
CARB EXAMPLES
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