Quick and Dirty
Pre-workout: Coffee and a banana. Why? Caffeine can be a performance enhancer. If you’re not a big coffee drinker, you’ll want to practice using it in advance of high-intensity or interval workouts (some athletes say it makes them too jittery). Having a small amount of carbohydrate such as a banana will top off glycogen stores and fuel a high-intensity effort without requiring a lot of digestion time.
During: Sports drink and/or gel. Why? Your gut, just like your muscles, needs to be trained to tolerate fuel on race day. You should periodically practice taking in fluids and gels while working at high intensities to fine-tune your race-day nutrition plan.
Post-workout: Smoothie with whey protein powder, berries, almond butter and full-fat yogurt. Why? After hard workouts, hunger can often be dampened, which is when liquid meals can be beneficial as they are easier to get down. This smoothie with protein, carbs, fats and antioxidants will help replenish glycogen stores and assist in muscle recovery. In addition, drink water as guided by thirst pre-, post- and during workouts.
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