FOOD CHOICES PRE/POST WORKOUTS/RACES

HIGH-CARBOHYDRATE MEALS/SNACKS BEFORE A RACE OR WORKOUT (2-4 HOURS BEFORE RUNNING)

COLD OR HOT CEREAL WITH FRUIT OR FRUIT JUICE AND MILK

FRENCH TOAST OR PANCAKES WITH MAPLE OR FRUIT SYRUP

TOAST WITH JAM, HONEY, PEANUT BUTTER, ALMOND BUTTER AND YOGURT

BREAKFAST BURRITO (SCRAMBLED EGGS, CHEESE, IN A FLOUR TORTILLA) CAN ADD SALSA OR MEATS LIKE HAM, TURKEY, OR SAUSAGE AND FRUIT JUICE

BAGEL OR ENGLISH MUFFIN WITH JELLY, HONEY, PB, PIECE FRUIT AND WATER

PASTA OR CHEESE RAVIOLI WITH TOMATO-BASED SAUCE, BREAD OR ROLL, STEAMED VEGGIES OR SMALL SALAD

GRILLED CHICKEN SANDWHICH WITH YOGURT
BAKED POTATO WITH SOUR CREAM, SALSA, SOME MEAT OR CHEESE

TURKEY SANDWHICH OR SUB WITH VEGGIES, BAKED CHIPS, WATER OR JUICE, YOGURT OR FROZEN YOGURT

SLICE OF VEGGIE PIZZA OR CHEESE WITH A SMALL SALAD OR FRUIT

BAKED OR GRILLED LEAN BEEF, CHICKEN, TURKEY, OR FISH, STEAMED RICE, ROLL, COOKED VEGGIES, FROZEN YOGURT AND WATER OR JUICE

**ADD FRESH OR CANNED FRUIT TO ANY MEAL OR APPLESAUCE OR PUDDING SNACK

SNACKS BEFORE A RACE OR WORKOUT (30-60 MIN BEFORE RUNNING)
FRUIT SMOOTIE MADE WITH MANGO, BANANA, STRAWBERRIES, BLUEBERRIES MADE WITH MILK OR YOGURT

DRIED FRUIT AND PRETZELS

TRAIL MIXES WITH NUTS, DRIED FRUIT

GRAHAM CRACKERS WITH OR WITHOUT PB AND/OR HONEY

YOGURT, FROZEN YOGURT, GELATO, SORBET

PB/JELLY SANDWHICH

CANNED FRUIT, APPLESAUCE, ANY FRESH FRUIT, GRANOLA BARS

BAGEL WITH PB OR HONEY

RECOVERY OPTIONS (POST WORKOUT/RACE THIS IS NOT A MEAL SUGGESTION THIS IS CONSIDERED A SNACK)PRETZELS WITH PB
GRAHAM CRACKERS AND PB
BANANA AND/OR BAGEL AND PB
TURKEY SANDWHICH
2-3 RICE CAKES WITH CHEESE SLICES OR PB
1-2 STRING CHEESE WITH APPLE OR OTHER FRESH FRUIT
YOGURT
CHOCOLATE MILK

FLUIDS: STRAIGHT WATER OR WATER AND SPORTS DRINK