PLAN TYPE

Training

What do you eat during your morning workout?

If it is not a long workout, nothing besides water. If it is longer, I will bring Energy Gels or Chews.

1

When

When needed or at about 45 min when session is longer than an hour.

why

Convenience is a big factor, being able to grab it quickly and store it while training along with enjoyment of taste and knowing it will settle well in my stomach.

What do you eat for breakfast or morning snack?

If it is early, I will have coffee or tea and a banana or Nutella sandwich before training. I usually don’t eat too much because I do not want to get up super early to eat. If it is a longer workout, I will wake up earlier and eat a bit more like granola and yogurt or oatmeal. I have a bigger breakfast after, eggs and toast or an omelette.

2

When

If it is early, within an hour of training and something small and light. My second larger breakfast is usually within 30 min of finishing.

why

Enjoyment is a big factor, something I feel like eating at the early hours of the morning. Convenience is a big factor too, something that is quick to prepare and eat and also something I know will settle easily in my stomach when I workout right away. After my workout, I will focus on recovery with something that has protein as well as carbs that will keep me full for my 2nd session or going to work.

What do you eat during your mid-day workout?

If it is longer, Energy Gels and Chews or even a sandwich if it is a very long ride.

3

When

Depending on the intensity every 30 minutes to 1 hour, but also a bit on feel and energy levels.

why

Similar to morning workouts, convenience, flavor, energy, performance benefit and also training my digestive system to use the same products during competition as I use during training.

What do you typically eat for lunch?

Sandwich, soup, wraps, smoothie, leftovers, salad

4

When

Usually early afternoon or after a workout, but it depends on my schedule.

why

Convenience, quick to prepare, what I’m craving, but it depends on what I am doing in the afternoon. If I am training again I want something that isn’t going to make me feel heavy during the session, especially if it is intensity.

What do you eat for an afternoon snack?

Fruit, smoothie, crackers and cheese, hummus and veggies, a bar.

5

When

4pm or when convenient

why

Something that will hold me over until dinner or something with some nutritional value and plenty of protein.

What do you eat during your mid-day workout?

Similar to morning except less likely to use Energy Gels or Chews with caffeine.

6

When

Depends on how full I am from lunch or snacking during the day and the level of intensity. The more intense the less food I eat prior and the more I need to rely on Energy Gels or Chews.

why

To keep me going during the session or to prepare body to use certain products during racing and optimize performance.

What do you typically eat for dinner or evening snack?

Dinner is really my biggest meal of the day and the one I take the longest to prepare. This is when I will have the most meat/protein and also veggies and carbs. Sweet potatoes, salmon, chicken, squash, pasta, rice, steak or ground meat, stir fry, Mexican food, big salads are typical things I will prepare. I am usually the most hungry for dinner.

7

When

Usually 7-8 at night, sometimes later.

why

Veggies are a big focus for dinner, as I don’t always get a lot of them for other meals and know they are nutritionally very important. I also try to get a good protein and carb source as I feel this meal is fueling me for the next day.

PLAN TYPE

Competing

What do you eat the night before a race?

Something simple, easy to digest and tasty with lots of carbs and some protein. Often pasta with chicken, rice and fish, sweet potato and salmon are some examples.

8

When

As early as possible usually about 6pm so I have time to digest.

why

Lots of carbs to fuel through longer races but also something easy to digest and what I feel like eating.

What do you eat the morning before a race?

Usually overnight oats, a little milk or Vanilla Recovery Drink Mix in there, along with a banana. If I am racing later in the day, I would have a bigger breakfast like eggs and toast or pancakes and then have oatmeal and a sandwich.

9

When

3 hours before the race.

why

Food I know will settle in my stomach easy for racing and give me energy for a duration of time.

What do you eat in the final hours before you start?

An Energy Gel before the start.

10

When

30 min before start

why

The caffeine gives me a boost and I know I am topping off my glycogen for the race.

What do you eat during competition?

I will have 3 Energy Gels on the bike taped to my top tube, at least 1 will be caffeinated. Then maybe 1 on the run if it is long and also at least 2 bottles of Hydration Drink Mix on the bike, but pretty dilute for a bit of flavor and some electrolytes.

11

When

Every 30 minutes on the bike, sometimes 1 on the run.

why

Keep me going at a high intensity. Keep my blood sugar up and able to focus in technical terrain. Stay hydrated in hot conditions. Also there is a placebo effect, where if I take an Energy Gel I feel like I can sustain the pace I am going or get more energy.

What do you eat right after a race?

I have a Recovery Drink Mix after finishing as a lot of times I don’t feel like eating right away and it’s very easy to find water and convenient to make. Another thing I like is drinkable yogurt or Kefir especially if my stomach is irritated.

12

When

Ideally within 30 min

why

Great for recovery, convenient, I like the flavor and prefer to drink rather than eat right after racing. Plus it doesn’t have to be refrigerated so it’s easy to travel with and have on hand.

What do you eat the rest of the day after a competition?

Often what I feel like eating, with a bit of some common sense recovery foods in there. This would be a time when I would treat myself to a burger/BBQ or something very filling.

13

When

After cleaning up or waiting around for awards. Sometimes if there is food at the venue I will eat that.

why

Enjoyment, but also for refueling my body with calories. And of course to be social and enjoy the moment.

Products in this plan

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

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GU Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

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GU Recovery Drink Mix

Serving size is one packet or one scoop (50g) in 16oz of water

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