Rosanne Rust, MS, RD, LDN
www.rustnutrition.com

Pre-Competition: When and What to Eat
•	Eat 3 hours before the event. If it is early morning, try to get up early enough to eat, and/or be sure to have a bedtime snack the night before.
•	Eat mostly complex carbohydrates (rice, pasta, breads, cereals) as they are easiest to digest and provide fuel for muscles.
•	Include some, but not too much protein- too much can lead to increased urine output and dehydration (easy protein- milk, yogurt, eggs)
•	Limit fat, as it is takes longer to digest
•	Limit foods that cause you GI upset- No one meal is perfect for everyone. 

Recovery
•	Rest
•	Within an hour, eat a good snack containing carbohydrate and a little protein
•	IDEAS: fruit yogurt, a bowl of cereal with milk, a banana with 1TB peanut butter
•	Stay Hydrated!
Water and Hydration
•	Water and fluid are of utmost importance. Water helps lubricate joints and regulate body temperature, as well as transport nutrients.
•	A formulated ‘sports drink’ provides both carbohydrate and sodium
o	Carbohydrate: Provides energy to muscles
o	Sodium: helps regulate fluid balance
o	Adequate fluid is essential to an athlete’s comfort, safety, and performance!
•	A fluid loss of 2% or more has been shown to drop blood volume which causes the heart to work harder, and can lead to cramping, dizziness and fatigue

Hydration Before and During
•	Drink 15-20 ounces 3-4 hours BEFORE and then drink 8-10 ounces 15 minutes BEFORE activity
•	Drink 8-10 ounces every 15 minutes DURING activity.
•	Endurance rides (longer than 90 minutes): Drink 8-10 oz. sport’s drink every 15-30 minutes.

Hydration AFTER Exercise
•	Monitor urine color and frequency
•	Large amounts of pale yellow urine mean you are well-hydrated. Dark urine means you are dehydrated.
Weigh yourself before and after exercise and replenish that fluid loss: Drink 20 ounces for every pound lost.

©Rosanne Rust, MS RD, LDN