I. OVERALL GOALS
o Adequate glycogen stores are critical for optimal athletic performance
o High intensity endurance events: marathon,triathlon,cross country place
a greater demand on glycogen stores than non-endurance sports
o Normal glycogen stores are adequate for non-endurance events
o Provide comfortable gastrointestinal state
o For occasional competitor- pre-event eating "tops off" event preparation
o Liver glycogen stores labile -reduced by overnight fast
o Morning carbohydrates replenish liver glycogen stores
o Increased carbohydrate consumption 24-36 hours prior to competition
o Optimal hydration status- Weight (Ibs) x .67 = number of fluid ounces/day

II. PRE-EVENT NUTRITION GOALS
FLUID NEEDS:
o Provide adequate hydration- "top off" fluid levels
2 hours before: 16 ounces of cool water
30 minutes before: 16 ounces of cool water
5-10 minutes before: 8 ounces of sports drink, diluted juice
NUTRIENT NEEDS
o Increase carbohydrate fuel stores ("top off" glycogen stores) and avoid and
undesirable metabolic effects of energy utilization
3-4 hours before: 1.8 grams carbohydrate/pound body weight
1-2 hours before: .5 grams carbohydrate/pound body weight
o Protein needs are .54-.64 grams/pound (Overall goals)

MEAL EXAMPLES
3-4 hours before:
(700 calories)

1) 1 cup of oatmeal with fruit
1 cup of skim milk
1 English muffin with jelly
8 oz Gatorlode

2) 4 pancakes with syrup
1 cup fruit cocktail
1 cup skim milk
8 ounces orange juice

1-2 hours before:

1) 2-3 slices of toast with jelly and a banana
2) 1 can of Exceed/UltraFuel/Gatorlode

III. CARBOHYDRATE LOADING
o High initial glycogen levels enable an optimal pace to be maintained for
longer duration during the event
o May prevent fatigue associated with glycogen depletion (Hitting the wall)
or hypoglycemia (Bonking)
o Initial glycogen concentrations may also have an effect on maximal power
output in short term exercise
o 3-5 days are necessary to attain MAXIMAL glycogen levels
o Decreased fiber or liquid diet may be helpful in the loading phase
o Typically a 4.5 pound weight gain:
1 pound of glycogen
3.5 pounds of water

IV. DURING EXERCISE:
4-6 oz fluid MINIMUM every 10-15 minutes
30-60 grams carbohydrate/hour AFTER 1 hour of running
Gels: 20-25 grams carbs/ Sports drinks: 9-25 grams carb/8 ounces

V. POST-EXERCISE
o Repair exercise-induced damage
o Need to replace sweat losses PLUS
o 4-24 hours to completely recover
o Provide carbohydrate and protein
.45 grams carb/lb body weight within 15 minutes post exercise
+ protein with 3:1 Carb: protein ratio, i.e. 90 gms carb: 30 gms protein
AND .45 gms carb/lb every 2 hours for the next 4-5 hours
o To replace fluid
16 ounces of fluid immediately post exercise
16 ounces for every pound lost during exercise

MEAL EXAMPLES:
8 oz Gatorlode + Peanut butter crackers
1 quart of Sports drink+ cheese crackers
2 cups of fruit juice or soda + yogurt
Mix of Cheerios/raisins/pretzels with yogurt
A bagel with jelly and a slice of cheese
2 Nutri-Grain bars with 8 oz GatorPro
A sports bar (8 or more grams of protein) + sports drink