Goals for Pre-Performance

• Choose a carbohydrate-rich meal or snack to restore muscle & fuel activity
• Limit fat & fiber to avoid gastrointestinal discomfort & ensure optimal digestion
• Eat meals & snacks that are 4:1 carbohydrate : protein
• Start your run well hydrated by drinking plenty of water & eating foods high in water, i.e. fruits & vegetables

Goals for Mid-Event Nutrition

• Choose high-energy snacks & beverages that fuel & hydrate for optimal performance
• Limit fat, fiber & protein to ensure easy digestion & prevent stomach upset
• Good choices include: water, banana or orange slices, sports drink & GU (30 min into activity)

Post-Event Nutrition

• Begin nutrition recovery within 45 min after run for optimal results
• Eat recovery meals & snacks that are 3:1 carbohydrate : protein

Goals for Recovery

• Replenish energy stores by replacing muscle fuel (carbohydrate)
• Rebuild & repair muscle (protein)
• Restore fluid & electrolyte balance
• For every 1lb weight lost, drink 16 oz. water

Night Before Event

• Turkey & Swiss cheese sandwich
• Pasta primavera or pasta with marinara sauce
• Baked potato with vegetables and cheese

30-60 Min Before Event

• Peanut butter & banana on 100% whole grain bread
• Bagel with fat free cream cheese
• Fruit smoothie / fruit
• Cereal with nonfat milk

Within 45 Min After Event

• Nonfat chocolate milk
• Fruit & yogurt smoothie
• String cheese & pretzels
• Graham crackers & peanut butter
• Frozen yogurt with fruit & nuts

Within 3-4 Hrs After Event

• Whole wheat pita sandwich with turkey & veggies, pretzels & milk
• Rice bowl with beans, cheese, salsa, avocado & whole grain tortilla
• Stir fry with steak, broccoli, bell peppers, carrots & brown rice