When to use this
The week before any two-day multi — heptathlon, decathlon, or a stacked pentathlon day.
- Writing the athlete's day-one and day-two fueling plan alongside the event schedule.
- A multi athlete faded through day two last time and the first evening's recovery was the gap.
- Packing the competition bag for a day with five events and unpredictable gaps between them.
Advanced lab
The multi-day timing windows
The sheet covers the habits. These are the actual windows — what goes in when, sized for a real high school multi athlete.
Ranges assume a healthy athlete on a normal growth curve. A multi athlete losing weight across the season or dreading food on competition days is a sports dietitian conversation, not a tweak to the snack list.
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
