Fuel Your Workout in 3 Steps

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

60 min out: banana + PB | 30 min out: applesauce pouch or granola bar

During

Under 60 min = water only | Over 60 min = sports drink

After

Recovery snack within 30 min (see Recovery handout)

Eat a carb-rich snack 30–60 min before practice

Drink 16 oz water with your snack

Avoid high-fat or high-fiber foods right before (they sit heavy)

Timing
Guide

BEFORE

60 min out: banana + PB | 30 min out: applesauce pouch or granola bar

DURING

Under 60 min = water only | Over 60 min = sports drink

AFTER

Recovery snack within 30 min (see Recovery handout)

Audience Focus

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

Mistakes

✗

Going straight from school to practice on an empty stomach

✗

Eating a full meal 15 minutes before practice

✗

Relying only on an energy drink for "fuel"

Coach Luke's Tip

"Keep a banana and a granola bar in your locker. That's it. No excuses, no fancy meal prep — just never show up to practice empty."

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The Full Guide

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