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Buckeye Sports Nutrition

Training Tips

 Pre-Event

  • High carbohydrate foods the day before the event
  • Light, high carbohydrate foods 1 to 4 hours before competition
    • Examples: bagels, bananas and fruit juice
  • At least 1 to 2 cups of fluid within 2 hours before exercise. Avoid high fat, high protein foods
    • Examples:  potato chips, peanut butter and French fries
During Competition
  • With less than one hour between events, choose small amounts of easily digested high carbohydrate foods
    • Examples: Plain toast, crackers and fruit
  • When there are 2-4 hours between events, eat high carbohydrate foods in larger quantities and drink plenty of fluid
  • If there are 4 or more hours between events, add small amounts of protein with carbohydrate foods and maintain adequate hydration
    • Examples: low fat yogurt, turkey sandwich, fruit juice and water

After Competition

  • To maximize glycogen resynthesis, consume at least 75 grams of carbohydrate within 30 minutes of exercise, followed by another 75 grams of carbohydrate in the next 2-4 hours after exercise.
    • Examples:  bagel with peanut butter and 2/3 cup raisins, 3 pancakes with syrup and a banana or 1 cup of pasta with red sauce and 2 slices of garlic bread

 

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OSU Sports Nutrition is brought to you by:

OSU Human Nutrition Dept