Nutrition

Daily Tips
· Wake up & immediately drink a glass of water
· Hydrate continuously thought the day (green tea is a good habit)
· Change from 3 square meals to 5 smaller meals to stay energized

Taper (1 week before event)
· Decrease carbs along w exercise levels

Carb Loading (2 days before event)
· Increase carbs to have a full tank of glycogen fuel stores
· Start hydrating 24 hrs prior to running

Before (2 – 4 hrs pre event)
· Coffee
· 16 oz Gatoraid
· Powerbar
· Yogurt, Banana, Toast

During (1 hr pre – during event)
· Warm up 8 oz Gatoraid & Sodium
· Chomps help your stomach not feel empty
· Aid station goal is 20 oz/hr or every 15 min 5 oz
· 1 gel for every 30 min - 1 hr

After (30 min post recovery window)
· Chocolate Milk
· Protein Bar for muscle tissue repair
· Amino acids