1-4 Hours Before Race
Carbohydrate: Breakfast cereals (eg porridge, muesli), bread (rolls, baps, pitta, bagels, wraps, wholemeal scone); potatoes, pasta, rice, cous-cous, noodles, sweet potato, beans, fruit, fruit juice, low fat smoothies. Low fat yoghurt. Aim for 1-4g carbohydrate/kg body weight in the 1-4 hours before exercise
Protein: Choose low fat options like skinless chicken, turkey, lean beef, beans, nuts, seeds, low fat milk/yoghurt/cheese
Rule of Thumb – The Closer the competition time before you eat, the smaller the meal and lower the protein and fat content of the meal.
30-60 Minutes Before Race
Eat a carbohydrate rich, low fat, low fibre snack or drink.
Examples: Fresh/dried fruit (raisins, dates), low fat yoghurt/yoghurt drink, smoothie, low fat custard/rice pudding, cereal bars, fruit cake or raisin bread.
Within 30 Minutes of Race
Eat a carbohydrate rich snack with a little protein.
Aim for 1-1.2g carbohydrate/kg body weight immediately after race.
Examples:Low fat yoghurt/yoghurt drink, low fat chocolate milk, ham/turkey/tuna sandwich, low fat smoothie/milk shake, fruit and nut mix.
Recovery Meal
Eat within 2 hours of finishing all competitions
Include fluids, carbohydrates, lean protein, vegetables, fruits and healthy fats (olive oil, seeds and nuts)
Fluid Intake Tips
- Start each day well hydrated – aim for plenty of pale coloured urine.
- During competition days water is ideal. Drink water throughout the day (aim for 2-3 litres of water). You may wish to take sports drinks during your warm up to keep carbohydrate stores topped up.
- Start rehydrating immediately after each race. Weigh before and after each race (minimal clothes, towel dried). For every kg body weight lost replace with 1.5 litres fluid.
