what to eat and when


Make sure you're getting what you need exactly when you need it. Follow this chart to see what nutrition your body requires throughout the training day, and a suggestion of the food and product combo to accomplish it.

when

what

how part 1: food

how part 2: product

2.4 hours before training

  • 2 cups water or sports drink
  • 0.5-1.8g x bodyweight (lbs) of complex and simple carbs
  • 10-20g high-quality protein
  • < 5g fat
  • 1 cup granola
  • 8 oz milk
  • 1 piece fruit

30-60 minutes before training

  • 1-2 cups water or sports drink
  • 0.3-0.5g x bodyweight simple carbs
  • Minimal protein and fat supplemented with free amino acids to keep muscles fueled
  • Choose familiar foods and don't try anything new on competition day!
  • 1/2 bagel
  • 1tbsp jelly

during training

  • 6–12oz fluid every 15-20 minutes.
  • Choose water for first hour, switch to a sports drink or a high-carb gel after that.
  • 8oz fruit juice diluted with water

30 minutes after training

  • 2 cups water or sports drink
  • 0.7g x bodyweight of complex and simple carbs
  • 6-20g protein + amino acids
  • 12oz chocolate milk
  • 1 banana

the 2 hours after training

Continue hydrating
Have a balanced meal that's:

  • High in carbs
  • Has at least 20-30g protein, and
  • Includes healthy fats
  • 1.5 cups pasta
  • 1/2 cup tomato sauce
  • 4oz lean meat

2-4 hours before training

what

  • 2 cups water or sports drink
  • 0.5-1.8g x bodyweight (lbs) of complex and simple carbs
  • 10-20g high-quality protein
  • < 5g fat

how part 1: food

  • 1 cup granola
  • 8 oz milk
  • 1 piece fruit

30-60 minutes before training

what

  • 1-2 cups water or sports drink
  • 0.3-0.5g x bodyweight simple carbs
  • Minimal protein and fat supplemented with free amino acids to keep muscles fueled
  • Choose familiar foods and don't try anything new on competition day!

how part 1: food

  • 1/2 bagel
  • 1tbsp jelly

during training

what

  • 6–12oz fluid every 15-20 minutes.
  • Choose water for first hour, switch to a sports drink or a high-carb gel after that.

how part 1: food

  • 8oz fruit juice diluted with water

30 minutes after training

what

  • 2 cups water or sports drink
  • 0.7g x bodyweight of complex and simple carbs
  • 6-20g protein + amino acids

how part 1: food

  • 12oz chocolate milk
  • 1 banana

the 2 hours after training

what

Continue hydrating
Have a balanced meal that's:

  • High in carbs
  • Has at least 20-30g protein, and
  • Includes healthy fats

how part 1: food

  • 1.5 cups pasta
  • 1/2 cup tomato sauce
  • 4oz lean meat