Fuel Smart for Mid-Distance & Distance

Top 3 Wins in 7 Days

Win 1

Arrive at practice fueled.

Win 2

Recover faster after hard sessions.

Win 3

Cut race-day stomach issues.

THE PROTOCOL

Before

Night before: pasta/rice dinner | Morning: oatmeal + banana + PB

During

Nothing needed for races under 20 minutes

After

Chocolate milk within 30 min, full meal within 2 hrs

800m–1600m: Rely on stored glycogen — carb-load the night before

3200m: Small carb snack 60 min before + familiar breakfast 3 hrs before

All distances: caffeine (1–3 mg/kg) 45 min pre-race is legal and proven

Timing
Guide

BEFORE

Night before: pasta/rice dinner | Morning: oatmeal + banana + PB

DURING

Nothing needed for races under 20 minutes

AFTER

Chocolate milk within 30 min, full meal within 2 hrs

Audience Focus

Use this as your weekly execution checklist before key training and races.

Mistakes

✗

Carb-loading the MORNING of (it takes 24–48 hrs to top off glycogen)

✗

Running the 3200m on an empty stomach to "feel lighter"

✗

Doubling (800 + mile) without eating anything between events

Coach Luke's Tip

"For doubling at a track meet — small bites between events. Half a PB sandwich and 8 oz sports drink. Not a full meal, not nothing. Just enough."

Learn more at aspireperformancerd.com

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The Full Guide

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