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By consuming a carbohydrate-rich snack or meal before exercise, the muscles will be adequately
fueled. Including small amounts of protein in your pre-exercise meal will help build and repair
muscle tissue post-exercise. With pre-competition jitters, liquid meal replacements may be a
better choice than whole foods.
Some examples of adequate pre-exercise foods and fluids:
• Peanut butter and honey on toast + instant breakfast drink
• Fruit and yogurt smoothie + low-fat granola
• Oatmeal with brown sugar and almonds + skim milk + banana
E ATING FOR RECOVERY:
This is an important topic easily missed by most runners. Recovery nutrition restores fluid and
electrolytes (sodium and potassium) lost in sweat, replaces muscle fuel (carbohydrates) utilized
during the race and provides protein to aid in repair of damaged muscle tissue and to stimulate
development of new tissue. Athletes should begin nutrition recovery with a snack or meal within
15 to 60 minutes following a race.
Recovery snack ideas:
• Smoothie made with yogurt and frozen berries
• Sports drink (carbohydrates, electrolyte, fluid) + sports bar (carbohydrates, protein)
• Graham crackers with peanut butter + low-fat chocolate milk + banana
Experiment with foods and drinks in practice and lower level competitions to determine the best
timing and your tolerance for pre-exercise foods. Figuring out what works best for you will boost
confidence in eating before exercise. Good luck to all runners!
