What do you eat during your morning workout?

Depends how long or hard; usually Chews and Hydration Drink Mix if it’s short and hard; I’ll add nuts and raisins if it’s longer and slower.

1

When

Usually starting 45 mins in if workout is 2 hours plus.

why

The performance benefits of Energy Gels and Hydration Drink; plus an early jump on recovery from the BCAAs. The nuts and raisins keep me from feeling too hungry and won’t upset my stomach if it’s a low intensity ride.

What do you eat for breakfast or morning snack?

Coffee and oatmeal with nuts and raisins or eggs, tortilla and salsa.

2

When

No set time, coffee first, then whenever I’m hungry or an hour-ish before training.

why

I find the protein and carbs support training performance by providing the energy, calories and amino acids my body needs.

What do you eat during your mid-day workout?

Chews and Hydration Drink Tabs or Hydration Drink Mix

3

When

Depends how long I ate a real meal prior to starting my workout. Sometimes, if I missed a meal or had a small breakfast, I start eating as soon as I start training. If I’ve eaten more recently, I might wait 45 minutes or an hour.

why

Tastes good, easy to digest and provides the nutrients I need to perform well.

What do you typically eat for lunch?

Not a huge lunch eater; more of a snacker. Maybe some leftover protein, rice crackers and hummus.

4

When

When it fits around work and training.

why

Mostly for scheduling reasons – lack of time. And because I’m hungry and love to eat these things.

What do you eat for an afternoon snack?

Crackers and carrots and hummus or grapes/ other fruit.

5

When

When I start feeling hungry

why

Yummy food that fuels me.

What do you eat during your mid-day workout?

Depends how long or hard; usually Chews and Hydration Drink Mix if it’s short and hard; I’ll add nuts and raisins if it’s longer and slower.

6

When

Starting about 45 mins into workout.

why

Provides the energy I need and keeps me hydrated.

What do you typically eat for dinner or evening snack?

Some kind of lean protein (fish/chicken/steak ), rice, starchy vegetable and salad.

7

When

I like an early dinner 6-630pm but 7-8pm is often more realistic.

why

I like a little extra time to digest before bed. These foods offer a mix of carbohydrate and protein. The high-fat dietary trend that is popular has not worked for me so I gravitate to foods that I know support my goals and fuel my training and racing.

What do you eat the night before a race?

Salmon/chicken, rice and vegetables (especially potatoes, sweet potatoes, beets, carrots, peas).

8

When

6-7pm

why

I want plenty of time to digest before bed. These foods have a mix of protein and carbohydrate (I would add some avocado or olive oil for some healthy fat. More importantly, I have found that they usually agree with my fairly sensitive gut.

What do you eat the morning before a race?

Gluten free toast or corn tortilla with eggs and salsa. And coffee!

9

When

Hopefully 3 hours prior to the race, but depends on time of race. Less protein and/or smaller meal if the race is early and it’s hard to get food down 3 hours prior.

why

Performance, I want to be fueled up, but I don’t want to still be digesting food when I’ll need that blood flowing to my muscles… and yummy.

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

A couple of Energy Chews 15-20 mins prior to event.

10

When

Right before the event starts.

why

Performance, a little kick to get me going and load up on calories.

What do you eat during competition?

I don’t eat for  cyclocross races because they are so short. For cross country races, I primarily eat Energy Chews and Hydration Drink Mix.

11

When

Drink by thirst, usually 20oz/hour; shoot for 200 cals per hour for most races.

why

I use the Energy Chews and Hydration Drink Mix mainly because they fuel me well and tend to agree with my gut, even in unusually hot conditions, when bellies tend to be more sensitive. It has been a challenge for me to find effective fuel that doesn’t upset my stomach – GU Energy Chews and Drink Mix do that!

What do you eat right after a race?

Tortilla chips or a sandwich. And Beer!

12

When

Within an hour.

why

I’m usually starving and I’m craving calories. Beer is often flowing after bike races and it goes down pretty easy.

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

I usually crave salty foods so chips/crackers/carrots and hummus are great snacks or a well-balanced savory meal. And wine 🙂

13

When

Snack right after event, then back to regular mealtimes usually.

why

Performance, enjoyment, nourishment, all of the above. Salt replaces some of the electrolytes lost during hard exercise. My gut is usually pretty sensitive after a race, so I usually go for foods that are easy to digest.

Products in this plan

GU Energy Chews

Serving size is four Energy Chews (1.9oz)

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GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz of water

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