When to use this
The week before an XC 5K, especially for an early or unfamiliar start.
- Athletes are asking what to eat the night before.
- The team has a new start time, course, or bus schedule.
- Someone wants to try a new gel, supplement, or giant breakfast.
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, Jeukendrup AE, Jones AM, Mooses M.(2019) Contemporary nutrition strategies to optimize performance in distance runners and race walkers.
- de Oliveira EP, Burini RC, Jeukendrup AE.(2014) Gastrointestinal complaints during exercise: Prevalence, etiology, and nutritional recommendations.
Where to go next
