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🌟As an athlete, every second matters on race day!
The right nutrition and hydration can be the key to finishing strong or falling behind. Discover your ultimate guide to effective fueling and boost your performance to sprint to victory! 🌟
🕒 Timing is Everything
When it comes to race day, understanding the perfect timing for your meals and hydration can set you apart.
Hydration Prior to Race Day
💧 The Effects of Dehydration
Dehydration can slow you down significantly. Even slight dehydration can lead to fatigue, decreased speed and an increased risk of injury. Be proactive and make hydration a priority leading up to the
race.
💧 Stay Hydrated Daily for Peak Performance
Did you know that being just 1% dehydrated can negatively impact your performance? Staying hydrated daily is crucial!
Make sure to drink at least 1/2 your weight in fluid ounces a day plus
another 20oz, along with 3-4g of sodium a day in the days leading up to your race. This has the biggest impact when waking up for the day of the big event.
If you would like a more detailed breakdown follow the Daily Hydration Checklist here in DWSNA Membership.
Nutrition Prior to Race Day
Transform Your Race Day Performance! 💥
Did you know that true race day success starts with your daily nutrition? The secret lies in the meals you eat 7 days before the big day!
🌟 By focusing on balanced, nutrient-rich meals throughout the week, you set yourself up for peak performance when it matters most.
The goal is to have 85-90% fuel in your muscles the day you wake up for the race! If low it will not matter what you fuel with to get it to that level especially if you are below 30%-50%!
Ready to revolutionize your routine? Join my academy for FREE. You have access up to January 1, 2025, and receive exclusive sample daily menus designed to fuel your journey to victory! No credit cards or automatic subscriptions!🏅 Sign up now and sprint towards your goals with confidence! 🌟
Supplements Prior to Race
Pre-Race Power-Up 💥
As race day approaches, it's crucial to optimize your nutrition and hydration. But don't forget the secret weapons: Vitamin C, Vitamin D, and probiotics! These can help boost your immune system, keeping you at peak performance. Start incorporating them 5-7 days before the big event to stay healthy and strong. 🍊🌞Brands and amounts inside
Why These Nutrients Matter:
Vitamin C 🍊: This powerhouse vitamin is essential for the growth and repair of tissues, including your muscles. It also acts as a potent antioxidant, helping to protect your body from the stress of intense training and keeping your immune system strong. Staying healthy and resilient is key to achieving your personal best on race day.
Vitamin D 🌞: Often called the "sunshine vitamin," Vitamin D is crucial for immune function. It helps your body fight off germs and infections, so you don't get sick as easily. For athletes, a strong immune system means fewer missed practices and competitions, keeping them on track to reach their goals. Additionally, Vitamin D supports bone health, which is vital for young athletes to grow strong and perform at their best.
Probiotics 🦠: These beneficial bacteria support a healthy gut, which is essential for efficient digestion and nutrient absorption. A balanced gut microbiome can enhance your immune response and reduce inflammation, ensuring you're not sidelined by illness or discomfort before your event. Keep your digestive system in top shape to perform at your peak.
Tart Cherry🍒 Taking tart cherry juice 5-7 days before a competition can be super important! It helps your muscles recover faster and reduces soreness. This means you'll feel stronger and ready to compete. Plus, it can boost your energy levels, making you perform your best when it really counts. So, drinking tart cherry juice is like giving your body a little extra magic to help you shine! 🌟
For Brand and exact amounts for ease and safety, please Join My Academy for FREE! 🎉
Event Day Nutrition: Breakfast
By starting your day with a nutritious and well-balanced breakfast, you're setting yourself up for peak performance and optimal recovery on the day of your sporting event. Should consist of 500-1000 units of fuel.
One example: 🥣 Cereal: Three Wishes or Cheerios with milk, chia seeds, and fruit
💪 Enhanced Performance: Proper nutrition fuels energy levels and endurance.
⚡️ Quick Recovery: Balanced meals with supplements aid muscle recovery.
🧠 Mental Clarity: A nutritious breakfast supports focus and concentration.
🔋 Sustained Energy: Combination of protein, fats, and carbs provides steady energy release.
By starting your day with a nutritious and well-balanced breakfast, you're setting yourself up for peak performance and optimal recovery on the day of your sporting event.
For menu and exact amounts from an expert to thrive on the day it counts, please
Join My Academy for FREE! 🎉
Event Day Nutrition: Lunch
Eating the right lunch before an afternoon competition is crucial for athletes. They should provide a balance of carbohydrates, proteins, healthy fats, and hydration. This combination ensures sustained energy, muscle repair, and effective hydration, leading to optimal performance. Aim for 300-800 units of fuel pending on individual. Usually 40-80% Carbs, 0-20% protein and 0-40% healthy fats.
You can swap out food groups
You can add more or have less
Ideal to try on a practice day or a low level competition first
Liquids and puree work best if struggle to eat on these days
Pre-plan
One Example:
🥗 Option 1: Balanced Plate
1 cup Potato, Sweet Potato, or Bread (2 Grains)
3 oz Lean Ham, Turkey, or Roast Beef or 21-28g protein powder/RTD (3 Proteins)
1 cup Baby Carrots (1 Vegetable)-Optional
2 cups Mixed Greens (2 Vegetables)-Optional
2 tablespoons Hummus or Oil-based Dressing (4 Healthy Fats)
2 Clementines (1 Fruit)
16-24 oz Water with optional sodium supplement
For more menu lunch options with exact amounts from an
expert to thrive on the day it counts, please
Join My Academy for FREE! 🎉
🏅 Pre-Competition Nutrition 2 Hours Prior
To perform at your best during competitions, proper nutrition and hydration are key. Follow this easy-to-understand guide to get ready for your event scheduled between 2-3 PM.
⏰ Hydration and Preparation
💧 Stay Hydrated: Drink 4-20 oz of fluid every hour leading up to your event.
Optional: Enhance hydration with sodium or sports drinks like Gatorade.
🍊 Carbohydrates
15-60 grams of carbohydrates
Equivalent to 1-2 ounces of regular Cheerios
🍒 Tart Cherry Juice, chew, concentrate or powder (Optional)
For brands, ideas, exact amounts and times to
take out the guess work & optimize when it counts!
Please Join My Academy for FREE! 🎉
🏅 Pre-Competition
Nutrition 1 Hours Prior
Elevate performance with a focused routine one hour before your event:
💧 Hydration
Drink 4-20 ounces of water for energy and cognitive function.
Use electrolyte drinks like Gatorade or Sport Nuun.
⚡ Carbohydrates for Energy
Aim for 15-30 grams of carbs from:
Fruits: Applesauce, pureed fruit, bananas.
Smoothies: 4-8 ounces of brands like Naked.
Sports Drinks: Organic Gatorade.
Cereals: Cheerios, Chex.
💊 Optional Supplements
Beet Juice for endurance.
Resync Recovery one hour before the event (use code DAWNW)
Fireflys improve blood flow. Get a 15% discount at (code: sportsnutrition2go)
Focusing on these areas can significantly optimize performance.
For brands, ideas, exact amounts and times to take out the guess work &
optimize when it counts!
Please Join My Academy for FREE! 🎉
Post Competition
within 30-45 min ~20g protein & 60g carbs to maximize recovery.
Here are some options
PB/AB/SB honey tortilla sandwich and 20oz Milk
Clif Builder, Gatorade Whey, Rise, No Cow, Outright Bars
Turkey Sandwich: Dave’s Killer Bagel, 3oz turkey, 1oz cheese, avocado (optional)
Chobani Drinkable Yogurt and applesauce
Reg, Veggie Blends Cheerios and 2 horizon Milks,OWYN rtd,
20oz chocolate milk
Your own choice
💧 Hydration: Essential for Performance
Water Intake: It's crucial to consume 24 ounces of fluid for every pound lost during competition. If more than one pound then spread the rest of the fluid throughout the rest of the day. Rehydrating impacts recovery and repair.
Fireflys improve recovery. Get a 15% discount at (code: sportsnutrition2go)
Ready to revolutionize your routine? Join my academy for FREE. You have access up to January 1, 2025, and receive exclusive sample daily menus designed to fuel your journey to victory! No credit cards or automatic subscriptions!🏅 Sign up now and sprint towards your goals with confidence! 🌟
Want to Go Faster?
Boost Your Performance with Expert Nutrition and Testing.
Do you dream of crossing the finish line with a personal record, feeling strong and unstoppable? The secret sauce isn't just in your legs and lungs—it's in your plate! Today, we're diving into the world of cross country running, revealing how proper fueling and testing can transform you from a regular runner into a podium-topping athlete.
Real-Life Success Stories
Grace Hartman
Grace Hartman cut 40 seconds off her time in just two weeks and nailed a PR at Nationals. This Gatorade Distance Player of the Year for 2021-2022 is now rocking it in college. Her secret? Optimal fueling and smart training.
Evelyn Prodoehl
Evelyn Prodoehl grabbed 1st place at the OHSAA DIV I State meet and was crowned Gatorade Ohio Cross Country Runner of the Year. Her dedication to nutrition played a huge role in her success.
The Fueling Formula: How Much Do You Need?
Did you know that 75% of athletes don't fuel enough? Proper nutrition is key to maintaining energy, preventing injuries, and achieving PRs.
Max Chandler
Max Chandler jumped from the 7th to the 1st runner on his high school team in one season, eventually running in college. His transformation showcases the power of proper fueling and consistent training.
Daily Immunity
Top athletes rarely get sick or injured. Max Chandler's success story is a testament to the importance of daily immunity and hydration.
The Emergency Immune Protocol
Did you know that 80% of athletes get sick or injured within a season? Don't let that
be you! With the right immune protocol, you can stay healthy and keep performing at your best.
Brayden Rice
Went from slow to college times in 4 months! Now Rocking it in College!
Fueling Ideas
Fueling with the right nutrients can be a game-changer.
Bentley Thomas
Learn from Bentley Thomas, who ran over 2 1/2 minutes faster and finished 2nd in the OHSAA XC Div 1 State Meet. She's now running in college!
Daily Hydration
Even a 1% dehydration level can cause your performance to decline by up to 15%!
Colin Sams
Colin Sams learned this the hard way but went on to achieve many PRs and helped his team place 2nd at the OHSAA XC Div 1 state meet.
Fueling XC Meets
Your performance on race day depends on how well you fuel up.
Max Bixler
Learn from Max Bixler, who transformed from a non-believer to a true believer in the power of nutrition, achieving several PRs along the way.
East Central HS
They worked hard as a team to fuel & hydrate throughout the season.
They made school history! They made state for the first time!
Free Download: 30+ Liquid Options
Easy-to-digest fuel options can boost your energy, strength, and speed while preventing injuries. Check out our free download for quick-digesting carbs like coconut water, flavored milk alternatives, fruit juices, and more.
Maddie Armantaro
She was very low in energy, wanted to finish a season with a bang!
She did just that! Energy excelled, went best times and made it to state!
Final Thoughts
Fueling 30-60 minutes before training or competition with the right nutrients can be a game-changer. Remember, your plate is your performance partner. Keep fueling those dreams and cheering from the sidelines!
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep running, keep fueling, and keep dreaming big!
Stay Connected
For more tips and updates, follow us on social media @sportsnutritiontogo. www.SN2G.com
Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
or call 513-779-6444.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate. https://www.facebook.com/groups/cheeriosteamchallenge/
Meet the Wonder Woman Behind the Challenge
Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
COME JOIN THE SUCCESS!
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