In addition to the following notes, the Coaches prepared Nutritional Flow Chart to guide you in proper food selection. 

A FEW DAYS PRIOR TO RACING

Carbohydrates Carbohydrates Carbohyrates. To consistentaly perform well in practice and races, you must constantly refill carbohydrate-depleted muscles.  It takes time to refuel efficiently. 

- Allow adequate time for food to digest.
- Avoid sugared foods 1 hour prior to exercise
- Eat high-carbohydrate diet
- Eat familiar foods before a race, experiment in practice
- Hydrate - the day before and an hour before a race.



3 HOURS BEFORE RACING

DO NOT CONSUME
Caffeine drinks (coffee, tea, Hot chocolate
Fructose drinks (orange juice, apple cider)
Dairy
Hamburgers or hotdogs before racing
Sweets
Spicy food
Beans

These foods cause a sudden increase in the blood sugar.  The overall effect is that the blood sugar levels drop below normal causing you to feel tired and run out of energy.  It is extremely important that you keep hydrated by drinking lots of WATER!

DO CONSUME
Bananas
Water
Yogurt
Peanut Butter Sandwiches
Sports Bars
Orange Slices

POST RACE FOODS

Refueling should begin as soon as possible after a training/racing session.  Let your body be your guide as to how much and how quickly you can eat.  Drink plenty of fluids, watermelon/orange slices, energy bars, pasta and other carbohydrate rich food as well as proteins.