On normal practice days, eat a light carbohydrate snack like a banana or pretzels 30 to 60 minutes before running, and focus on complex carbs and lean protein for meals. On meet days, eat a carb rich meal 3-4 hours before race time. Avoid heavy fats and high fiber foods.
Practice Days
- Before practice: Grab a fast-digesting carb snack (granola bar, crackers, or applesauce) 30–60 minutes prior to boost energy. Have these in your locker or backpack!
- After practice: Refuel within 45 minutes using a 3:1 ratio of carbs to protein – like chocolate milk, a turkey sandwich, or a smoothie to repair muscles. This is just an example.
- Daily meals: Center meals around whole grains, fruits, vegetables, and lean proteins to keep energy stores full.
Meet Days
- Pre-race meal: Eat 3 to 4 hours before the starting gun. Try a bagel with peanut butter and a banana, or oatmeal with toast. Keep it high-carb and low-fat.
- Last-minute snack: Have a small simple carb (like a few pretzels or applesauce) 60 minutes before the race if you feel empty.
- What to avoid: Skip greasy foods, heavy dairy, spicy dishes, or high-fiber items right before a race to prevent stomach cramps.
- Hydration: Sip water steadily leading up to the race, and consider an electrolyte drink if it is a hot day.
