• Create a Plan

The day before the race, workout, or comp add 30-40 carbs for a female and 50-60 carbs for a male. Do your best to lower fat a little that day also.  This creates a hormonal response that can really make us feel snappy and energized! – slide 2 

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• Fuel with Purpose

On the daily. Now is not the time to cut food. We’re going to be asking a lot of our bodies so we’ve got to be willing to give our body the fuel it needs to perform well.  Crush plenty of protein. Your body weight in grams or body weight X .7 is a good rule of thumb and don’t be shy when it comes to carbs. They are the rocket fuel for our bodies so be smart, no need to go overboard but don’t skimp! ⁣ 

• Pre & Post Race or Workout

90 minutes to 2 hours before your race or Comp enjoy a 2:1 Ratio

40-60 Carbs

20-30 grams of Protein & 

*try to avoid excess amounts of fat as fats can make you feel sluggish.

Same set up for post workout or race. Within 5 hours of your race or workout you want to have at least 2 servings of carbs and protein.

• Manage those Micros

When under stress physically or mentally our bodies need all the support we can give them nutritionally.  If we want to manage that stress and perform our best we need to focus on quality whole food with lots of micronutrients. Especially focus on foods high in omega-3s and antioxidants which support recovery.⁣ The more we dial in that nutrition during the Open, the better off we’ll be afterwards. ⁣

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• Reality Check

Do the best you can. Leave it all out there but know there is no magic pill or secret sauce. You have worked hard all year and you are enough! Go out there have fun and enjoy it because you love it. Take the pressure off to be the best! Your best is all that is really needed. 

Either way as with everything we want to give it our best. So I wanted to address setting yourself up for success by fueling properly.

Bottom line is Nutrition matters so what do you need to know?

Friday we will share a ton of Pre & Post workout food ideas.

What questions do you have about fueling the Open?