Aspire Daily Fueling

Pre-Practice Power-Up: Closing the Lunch-to-Practice Gap

A runner who eats lunch at noon and starts practice after three has gone three to four hours with nothing in their system. One small carb snack 60 to 90 minutes out closes that gap.

60-90

target snack window

If lunch was lightUse an easy carb plus a little proteinKeep fat and fiber moderate so the snack digests before practice starts.

If the bus was lateGo smaller and faster-digesting, not emptySkip heavy fat or fiber this close to practice; it will not clear in time.

If practice runs longPack a second snack for the back halfPack crackers, a granola bar, or fruit snacks with the water bottle.

The pre-practice snack is not extra credit. It is the difference between training on empty and training well.

Aspire Performance & NutritionSources online