Hour-by-Hour Fueling for Meet Day

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

3 hrs: full breakfast — 1 hr: light snack — 30 min: sip water

During

Between events: fig bar, banana, or applesauce pouch + water

After

Recovery snack within 30 min of your LAST event

Pack a cooler the night before with snacks for the entire meet

Eat a carb-rich meal 3 hours before your first event

Between events: small bites every 30–45 min (don't wait for hunger)

Timing
Guide

BEFORE

3 hrs: full breakfast — 1 hr: light snack — 30 min: sip water

DURING

Between events: fig bar, banana, or applesauce pouch + water

AFTER

Recovery snack within 30 min of your LAST event

Audience Focus

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

Mistakes

✗

Not packing enough food for a 6-hour meet

✗

Eating concession stand nachos between events

✗

Going all day on just a sports drink and gum

Coach Luke's Tip

"Meet days are long. I pack my athletes' coolers: PB sandwiches, bananas, granola bars, string cheese, and chocolate milk for after. Simple and works every time."

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The Full Guide

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