PLAN TYPE

Training

What do you eat during your morning workout?

Energy Gels or a solid food bar depending on intensity.

1

What do you eat for breakfast or morning snack?

Steel cut oats with hemp hearts, chia, maple syrup and blueberries.

2

When

When I get up. If I am working out later in the day, I will try to eat an hour before a workout.

What do you eat during your mid-day workout?

Energy Gels or a solid food bar depending on intensity.

3

When

1-2 hours before the workout

why

This works best for giving me energy and easing digestion for me

What do you typically eat for lunch?

I eat a bigger meal during the day and a smaller portion for dinner. I usually eat some sort of rice/veggie bowl, burrito, or pasta dish.

4

When

Immediately after my workout; I typically eat a late lunch.

What do you eat for an afternoon snack?

Toast and almond butter

5

When

Whenever I’m hungry!

why

It’s quick, healthy, and satisfying!

What do you eat during your mid-day workout?

Energy Gels or a solid food bar depending on intensity.

6

When

1-2 hours before the workout

What do you typically eat for dinner or evening snack?

Salad, stew, smaller version of a rice bowl or burrito.

7

When

3 hours before bedtime.

why

I like my food to be digested before bed.

PLAN TYPE

Competing

What do you eat the night before a race?

Usually a pasta or rice dish. I eat a bigger meal the night before a race so that I won’t have to fuel as much for breakfast.

8

When

3 hours before bedtime (or whenever the dinner is scheduled if at a stage race)

What do you eat the morning before a race?

2 pieces of toast + almond butter + honey

9

When

2 hours before the start

why

If I eat 3 hours before I get hungry. Less than 2 hours before and there’s a risk it’ll be sitting undigested!

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

I don’t eat anything 2 hours before the race. I eat an Energy Gel 15 min before the start.

10

When

15 min before the start

why

Go juice for the start!

What do you eat during competition?

I eat as much as I can when I’m stage racing. I sometimes even gain weight, but it’s better to be fueled so your body has every chance to recover. During the race- I eat 3-4 Energy Gels an hour, 1 bottle of water or Roctane Energy Drink, and a bar once every 3-4 hours.

11

When

I try to drink every 10-15 min and opt for 1-1.5 bottles an hour. More if it’s hot. I try to eat Energy Gels while I’m drinking. Fluid with food helps me digest faster.

What do you eat right after a race?

Whatever healthy food I can find! I love almond butter sandwiches, chips, watermelon, sandwiches, burritos.

12

When

ASAP and then usually again 2 hours after that.

why

I find I recover faster if I can get food in my body quickly.

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

My competitions usually last all day 🙂 If the event is shorter, I eat what I’d eat during a normal day, but sometimes more frequently. Rice bowls, burritos, pasta dishes (low-fat ones), salads.

13

When

When I’m hungry!

Products in this plan

GU Energy Stroopwafel

Serving size is one Stroopwafel

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GU Energy Gel

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

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