Nutrition Guides
Please use the links below to access some excellent guides on fueling for performance. Maddie Riley is a registered dietician and former professional runner who has put together wonderful resources for high school runners.
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Suggestions on How to Fuel on Competition Day
Not sure what to eat on the day of a competition? Fueling correctly on the day of a competition can be critical to success, but it doesn't have to be complicated. Athletes should time eating based on what works for them best, but below you will find suggestions on what the body uses and digest best based on how close you are to competing. This information comes from a presentation shared by Heidi Strickler Nutrition, LLC.
Before Competition
Pre-Fuel (Less than 30 minutes before competition)
Banana or handful of gummy candy
Handful of pretzels or wheat thins + applesauce
Gram crackers, animal crackers or 1 pop tart
Low-fiber bar (Nature Valley Oats & Honey, fig bars)
12 oz of Gatorade
Pre-Fuel (60-90 minutes before competition WITH fluids)
Sweetened instant oatmeal with nuts and a banana
Small PBJ or meat sandwich (NO veggies)
Trail mix: nuts, dried fruit, pretzels, cereal
Cheese quesadilla or small bean/cheese burrito
Bagel with cream cheese PB or avocado
2 frozen waffles with peanut butter & syrup
Handful of pretzels or PB pretzels + string cheese + juice
Low-fiber energy bar (Clif, Bobo's) + applesauce - NOT A PROTEIN BAR!
Plain pasta or white rice with shredded cheese, butter, or an egg
12 oz of Gatorade
After Competition
Re-Fuel (easily packable options)
Chocolate milk + banana or granola bar
Protein bar + pretzels
Bottled drinkable yogurt or fruit & protein smoothies
Overnight oats
Candy bar + string cheese or jerky
Re-Fuel (out or at home)
Muffin or pastry
Yogurt & granola or cereal & milk with fruit
Pancakes or waffles w/ toppings
Pasta salad with protein (chicken)
Sandwich and chips
Egg sandwich/burrito & juice
Burger and a milkshake
Teriyaki rice bowl with protein (chicken)
Burrito with rice & protein
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