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Nutrition 101

• Start preparing early: meals and snacks should be high in carbohydrate in the week leading up to the race.
• The night before the race: consume a high carbohydrate meal such as pasta, rice or noodles to fill glycogen stores to provide energy for the following day.
• The morning of the race: this is the perfect opportunity to top up fuel stores. Go for a meal or snack that is high in carbohydrates, low in fibre and fat, and that is familiar to you. If you have a poor appetitite due to nerves, go for a liquid meal such as a fruit smoothie or Sustagen Sport, or cereal bars and sports drink. Top-up your fuel stores with a carbohydrate rich snack around 1 hour before the race.
• Do not try new things on the day of the race. Ensure that you have practiced your fluid and fuel intake strategies at training so that your stomach does not have a negative reaction.
• During the race: take advantage of the bike leg to take in food and fluid. To avoid taste fatigue, carry a selection of sweet (eg. Sports drinks, sports gels, cereal bars) and savoury (eg. Sandwiches, pretzels, crackers), especially in very long events.
• Recovery: consume a carbohydrate rich snack within 30 minutes post-race to replace glycogen stores, such as sports drink, cereal bars, white bread sandwiches with jam or honey, a banana, or some crackers.
• Continue your recovery by consuming a high carbohydrate, moderate protein and moderate to low-fat meal, such as chicken stirfry with steamed rice, or spaghetti Bolognese.

Further resources: Sports Dietitians Australia at www.sportsdietitians.com
Fact sheets:

• Eating and drinking before sport: http://www.sportsdietitians.com.au/www/html/1941-eating-and-drinking-before-sport.asp
• Eating and drinking during and after sport: http://www.sportsdietitians.com.au/www/html/1932-eating-and-drinking-during-and-after-sport.asp

Sponsors’ Column: www.supersprint.com.au/news/2005/gatorade200511

If you’re looking for motivation, log on to Gatorade Web site [www.gatorade.com.au] and read the inspirational stories of three of Australia’s leading endurance athletes. For practical tips, The Science of Hydration and the Fluid Calculator should help you prepare for the next competition.