When to use this
Before a championship or invitational that runs two or three days, when day-one habits decide day-two speed.
- Athletes who look sharp on day one and flat in the day-two warm-up.
- Hotel stays where breakfast, dinner, and snacks all depend on planning done at home.
- Multi-round schedules where low appetite quietly turns into missed meals.
Advanced lab
The overnight refill in numbers
The sheet covers the rhythm of the day. The between-day targets are here, because day two is won by what happens after day one ends.
These are starting points from adult tournament research. An athlete who cannot eat after racing, or who visibly loses weight across a multi-day meet, should be connected with a sports dietitian before the next travel weekend.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Burke LM, Jeukendrup AE, Jones AM, Mooses M.(2019) Contemporary nutrition strategies to optimize performance in distance runners and race walkers.
- Burke LM, van Loon LJ, Hawley JA. (2017) Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5):1055-1067.
- Burke LM, Hawley JA, Wong SH, Jeukendrup AE. (2011) Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1):S17-S27.
Where to go next
