Within the hour before an event, some folks worried that eating may cause a spike and subsequent drop in blood glucose or block the body's ability to use fat as fuel. Despite this con- ^^
cern, research has shown that topping off the tank in the sixty minutes prior to working out actually improves performance. Experts agree that consuming carbs in the hour before the gun goes off will be beneficial.
"I always have a PowerGel 20 minutes prior to any event." —Hollie Kenney, seventeen-time All-American and professional triathlete
Supplies
PowerBar Performance Bar PowerBar Harvest Bar PowerBar Gel
2 oz low-fat animal crackers 2 oz dried apricots
230 calories 240 calories 110 calories 253 calories 282 calories
43 g carb 42 g carb 27 g carb 42 g carb 47 g carb (continued)
(continued)
Supplies
2 oz pretzels 2 tbsp hummus
2 waffles
2 tbsp maple syrup
Fruit smoothie 1 medium banana V2 cup diced pineapple V2 cup canned peaches in light syrup 8 oz skim milk
1 cup macaroni V2 cup marinara sauce 1 oz mozzarella cheese
1 cup Cheerios
282 calories
345 calories
277 calories
263 calories
294 calories
40 g carb
49 g carb
56 g carb
63 g carb
62 g carb
2 tbsp raisins 4 oz skim milk 1 medium orange
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