When to use this
The night before a meet, when the whole day's eating needs to be mapped as one plan instead of four separate decisions.
- First meet of the season, when athletes have never fueled a full competition day.
- Multi-event athletes who eat a good breakfast, then nothing until the ride home.
- Giving families the one-page overview before diving into the detailed breakfast, hydration, and recovery sheets.
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, Hawley JA, Wong SH, Jeukendrup AE. (2011) Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1):S17-S27.
- Burke LM, van Loon LJ, Hawley JA. (2017) Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5):1055-1067.
Where to go next
