Diet Tips for the Day of an Endurance Event


Before the event:

3–4 hours before the event, consume a high carbohydrate meal containing 85–200 grams of carbohydrate. 5–10 minutes before the event, drink fluids with a small amount of carbohydrate.

A breakfast containing about 125 grams of carbohydrates:

  • 1 cup of cereal
  • 8 ounces of skim milk
  • 2 slices of toast with margarine and jam
  • One banana
  • 4 fluid ounces of orange juice

During the event:

In events lasting longer than one hour, eat small carbohydrate feedings (24 grams every 30 minutes) to stave off fatigue.

After the event:

Eating carbohydrate after the event ensures that you rebuild your muscle supplies of stored energy (glycogen). For best results, consume up to 600 grams of carbohydrate within the first several hours after the activity.

15 grams of carbohydrate are contained in:

  • 1 medium piece of fruit, ½ cup canned fruit, ½ cup fruit juice
  • 1 slice of bread, ½ small bagel, ½ hamburger bun
  • 6-inch tortilla
  • ½ cup cooked pasta or noodles
  • ⅓ cup rice
  • ⅓ cup dried beans, peas, or lentils (cooked)
  • ½ cup corn, lima beans, peas, potato, or winter squash
  • 3 graham cracker squares, 3 cups popcorn, 6 saltine crackers
  • ¾ ounce pretzels
  • 1½ cups cooked vegetables like green beans, broccoli, carrots and cauliflower
  • 7 to 8 ounces of a sports drink
  • About ⅓ of an energy bar (check package to make sure)

Return to Supplement Guide

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