🎯 Goal: Maximize energy, focus, and performance from warm-up to final race.
🔥 Pre-Meet Fuel (Eat 2–3 hours before first event)
Purpose: Fill up glycogen stores, hydrate, and avoid sluggishness.
| Meal Ideas | Portion + Notes |
| Oatmeal + Nut Butter + Banana | ½–1 cup oats + 1 tbsp peanut/almond butter + ½ banana. Easy to digest, steady energy. |
| Turkey Wrap (GF tortilla) + Fruit | 1 wrap with turkey + hummus + spinach + side of apple slices. Balanced carbs/protein. |
| Smoothie (Banana + Berries + Plant Milk) | Add protein powder or nut butter. Great for those with pre-race nerves or less appetite. |
Hydration: 16–20 oz water + pinch of sea salt OR electrolyte drink (e.g., Liquid IV, LMNT).
Tip: Avoid dairy and greasy foods—stick with light, carb-dominant meals.
🕘 Between Races – Light Snacks
When to Eat:
- 1 hour before next race: Light snack
- 30 minutes before race: Simple carb (fast energy)
- Immediately after race: Recovery snack if next race >2 hrs away
| Snack Ideas (Easy to Pack) | Purpose |
| Rice Cakes + Honey or PB | Quick carbs with a little fat/protein |
| Banana or Apple + Almond Butter | Natural sugar + fat for steady energy |
| Energy Bites (Oats + PB + Honey) | Great small snack between races |
| Dried Fruit (Mango, Dates) + Nuts or Seeds | Carbs + some protein |
| GF Granola Bar (Low fiber/sugar) | Quick energy, portable |
| Electrolyte Drink + Pretzels or Crackers (GF) | Replace salts + quick carbs |
🍴 Lunchtime or Post-Morning Events
Eat if: You have a break >2 hours before next race.
Meal Ideas (Light, Balanced):
| Option | Notes |
| Grilled Chicken + Rice Bowl + Veggies | Prep night before, store in container. Light seasoning only. |
| Turkey Burger (GF Bun or Lettuce Wrap) | Add avocado or hummus + baked potato wedges. |
| Quinoa Salad (Black Beans, Veggies, Olive Oil) | Plant-based option, easy on digestion. |
| Smoothie + Rice Cakes | Easy combo when appetite is low but energy needed. |
Hydration: Continue sipping water or electrolyte drink throughout the day — don’t chug all at once.
🧊 After Final Race – Recovery Snack
Within 30–60 min
| Option | Why It Helps |
| Smoothie (Protein + Fruit + Spinach) | Protein + antioxidants for muscle recovery |
| Chicken Wrap or Rice Bowl | Protein + carbs to replenish glycogen stores |
| GF Granola Bar + Plant Yogurt (if tolerated) | Light, quick, easy digestion |
🛒 Easy Grocery List for Meet Day Packing
| Carbs | Protein | Fruits/Veggies | Hydration |
| Rice cakes | Turkey slices | Bananas | Water bottle (refillable) |
| GF granola bars | Chicken (pre-cooked) | Apples | Electrolyte packets |
| GF pretzels or crackers | Almond/peanut butter | Spinach (for smoothies) | Coconut water (optional) |
| Oats (overnight oats) | Plant protein powder | Berries (fresh or frozen) | |
| Rice or quinoa (meal prep) | Turkey burgers (pre-cooked) | Dried mango or dates |
🔑 Key Tips for Athletes
- 🕑 Timing is key – small frequent snacks > one heavy meal.
- 💧 Hydration starts Friday night – aim for clear pee!
- 🧊 Pack a cooler with ice packs to keep food fresh.
- 🥪 Meal-prep Friday night – reduce stress, stay fueled.
- 😎 Stick to familiar foods – avoid trying new snacks on meet day.