Fueling for XC PerformanceTIMING YOUR NUTRITION—PRE-EXERCISE

Pre-race (or practice) meal ideas: 3-4 hours before

o Cereal, low fat milk, and fruit

o Peanut butter & jelly sandwich, yogurt, carrot stickso Pasta with tomato sauce, chicken (night before)

Pre-race (or practice) snacks: 1-2 hours beforeo Low fiber cereal, skim milko Toast with honey or jamo Sports/energy bar (mainly carbohydrate, i.e. not a protein bar)o Banana

TIMING YOUR NUTRITION—POST-EXERCISE

Have a snack within 1 hour of finishing your training:o Your body most efficiently replenishes energy stores and repairs muscle within 1 houro Aim for 200-300 calorieso Ideas (choose one from each column)

CARBOHYDRATE PROTEINPowerAde, Crackers, Dry Cereal, Pretzels, Fruit, Bars

Nuts, Jerky, Peanut butter, Cheese, Chocolate Milk, Yogurt

Have a meal within 3 hours of finishing your training:o Should include carbohydrate, fat, & proteino Example: Stir Fry—brown rice, grilled chicken or steak, vegetables, and soy sauce; milk

ARE YOU HYDRATED?Be sure to drink at least 80-100 oz per day and always have a water bottle with you. Even slight dehydration (2%) can negatively affect performance.