Race-day Nutrition Tips from Coach Dan and TryAd Personal Training

Here are some nutrition guidelines for the upcoming race this weekend!  I am unable to make the event so I wish all of the PA youth athletes the best of luck! I will see you all at practice next week!

Nutrition Requirements

The evening before -  Eat a meal high in carbohydrates and creatine such as fruits, oatmeal, ​cereal, breads, pasta, potatoes, energy bars, gatorade ​style drinks.

Just prior to the activity/race, consider the following

• 3-5 hours prior: 50 to 100 grams of carbs – carbo-loading. Drink one water bottle of plain water or gatorade style drink
• 30 minutes to 1 hour before – no more than 50 grams of carbs

During activity, if necessary, try the following:

• activity of 60 minutes or less - water or gatorade style drink
• activity of 90 minutes or more – 30-60 grams of carbs per hour

And don't forget, drink plenty of fluids before, during and after the race!

• 8-12 cups of liquid a day
• About 3 bike water bottles