What to Eat to Gain Energy for Your Next Race

Some examples include:
  • Sports bar or gel
  • 1 to 2 pieces bread or toast with jam or honey
  • Banana and sports drink
  • Muffin
  • Pretzels and diluted fruit juice of choice
  • Fresh fruit of your choice, such as a berry, peach or mango.
If your race starts later in the day, then try to eat a larger meal about three hours ahead of the start time. Again keep it high carb, but you can include some protein and fat:
Some examples include:
  • Fresh fruit yogurt smoothie with toast
  • Turkey sandwich with fruit juice
  • Hot cereal, like oatmeal, with dried fruit and low-fat milk
  • PB & J sandwich
  • Breakfast burrito with refried beans and eggs
  • Home-fried potatoes and juice
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