Eat low glycemic index foods 2-3 hours before your workout to maximize performance.
- Sample pre- workout/ race meals: oatmeal, ½ cup skim milk, and 1 slice whole wheat toast; 2 slices toast with peanut butter; granola bar or sports bar; homemade fruit smoothie with fruit and milk or yogurt. Remember that tolerance of pre-workout/ race meals are very individualized and vary among each athlete. Always practice your pre-workout/ race meals to determine timing your tolerance for pre- workout/ race foods.
- Some of the above sample meals also include protein. Protein helps to build and repair muscle tissue. Protein before exercise may also decrease muscle soreness.
- It is recommended to choose low fat, low fiber foods prior to your event for optimal digestion. If you are still having issues with digestion, try a sports drink , bar, or gel.
Nutrition tip by
Christine Vairetta
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