| Before training/racing |
Right before |
During |
Immediately after |
WHY?
- So you can train and race harder and longer.
- Prevent hunger pains during your workout.
- Have more energy later on.
|
WHY?
- Boost your muscles with some immediate energy right from the start.
|
WHY?
- To stay energized, hydrated, relaxed and mentally alert.
- Will prevent after workout/race binge eating.
|
WHY?
- Refueling in the precious 15-30 minute recovery window after a workout or race will help you recover twice as fast, minimize post-race fatigue and muscle cramps, and set you up for your next race or hard workout.
|
WHAT TO EAT
- High carb foods are proven to improve performance
- Foods you are familiar with – race with foods you train with!
- Foods easy to digest that are not too high in protein and fat
- Fluids – one water bottle
|
WHAT TO EAT
- High carbs (little to no fat)
- Something easy to digest
- Drink fluids right before
|
WHAT TO EAT
- Eat 30-60 grams of carbohydrates per hour to maintain energy levels and spare stored fuel
- Drink 6-8 oz of fluids every 15 minutes
- Try setting an alarm to help you remember to eat and drink
|
WHAT TO EAT
- High carbohydrate, high glycemic foods to replenish used up muscle fuel (glycogen)
- Protein to repair muscles and increase fuel replenishment
- Electrolytes to replace sodium and potassium lost through sweat
- Fluids to quickly rehydrate the body
- Continue to snack on carbohydrate rich foods for the next 2-4 hours
|
| LUNA Bar is a great accompaniment to any pre workout or race meal, because it provides a well balanced combination of carbs. fat and protein. If your workout or race will last longer than 2 hours, eat a LUNA bar, low fat yogurt, a piece of fruit and sip on some electrolyte drink. |
LUNA Sport Moons are the perfect serving of carbohydrate. One package provides 100 quickly digestible calories and gets you off to the right start. Wash them down with water. |
LUNA Sport Moons make it easy to eat carbs on the go – one packet gives you great tasting energy and electrolytes. LUNA Sport Electrolyte Splash helps keep you hydrated and offers electrolytes you lose through sweat. |
Start your recovery immediately after your workout or race with a LUNA Sport Recovery Smoothie. One serving provides 8 grams of whey protein and hydrates fluids lost through sweat. For additional protein, try mixing your smoothie with milk or soy milk. |
| Tip: Remember, everyone one is different and has her own way of eating, Eat what you enjoy and what suits with your stomach – through practice, you will learn what works for you! |
Tip: remember that adrenalin kicks in right before a race! Make sure you don’t hydrate too much or eat more than you ordinarily would. |
Tip: take a packet of Moons and Electrolyte Splash with you during your workout so that you don’t have to rely on food on the road…They’re small and fit easily in your jersey or short pocket |
Tip: throw a packet of LUNA Sport Recovery into your race check bag so that you will have it waiting for you at the end of your race. Add it to a bottle of water and start recovering immediately! |
