Excerpted from CORE PERFORMANCE ENDURANCE by Mark Verstegen with Pete Williams. © 2007 by JOXY LLC. Permission granted by Rodale Inc.

PERFECT TIMING

This table makes it easy to see what types of foods you should eat when, and for which types of events.

TYPES OF EVENTS: Endurance events, Intermediate distances, Short-duration events
TIMING: The night before
CARBOHYDRATE/FOOD RECOMMENDATIONS: Higher-carb meal: 300 g carbs in meal and snack, Moderate in fiber, Easy on the fat, Plenty of fluid
SAMPLE FOODS: Pasta dishes, Rice dishes, Lean protein, Cooked veggies, Fruit

TYPES OF EVENTS: Endurance events, Intermediate distances
TIMING: 3 to 4 hours prior
CARBOHYDRATE/FOOD RECOMMENDATIONS: Carbs: 1.5 g per lb body weight, Low-fat protein, Low fat and fiber, Plenty of fluids
SAMPLE FOODS: Cereals, bread, crackers, Milk, Fruit, juices, jelly

TYPES OF EVENTS: Short-duration events, Intermediate distances, Endurance events, Multiple events
TIMING: 2 hours prior
CARBOHYDRATE/FOOD RECOMMENDATIONS: Carbs: 0.5 to 1 g per lb body weight, Minimal, low-fat protein, Low fat and low fiber
SAMPLE FOODS: Cereals, bread, crackers, Milk, Fruit, juices, jelly

TYPES OF EVENTS: Short-duration events, Intermediate-length events, Endurance events, Multiple events in one day
TIMING: 1 hour prior
CARBOHYDRATE/FOOD RECOMMENDATIONS: Emphasize liquids, Easy-to-digest carbs, Avoid protein, fat, and fiber
SAMPLE FOODS: Sports drinks, Concentrated carb supplements, Energy bars, Tolerated fruits, Water

TYPES OF EVENTS: Any event requiring carbohydrates and hydration
TIMING: Immediately prior
CARBOHYDRATE/FOOD RECOMMENDATIONS: Carbs
SAMPLE FOODS: Sports drinks or Energy bars

TYPES OF EVENTS: Endurance events lasting longer than 45 minutes
TIMING: During
CARBOHYDRATE/FOOD RECOMMENDATIONS: 30 to 60 g carbs per hour, Carbohydrate+electrolyte or Carbohydrate+protein+electrolyte
SAMPLE FOODS: Energy gel or Sports drinks or Energy bars

TYPES OF EVENTS: Any event
TIMING: Immediately after, and meals within the 2-hour window of recovery
CARBOHYDRATE/FOOD RECOMMENDATIONS: Carbs and whey/casein protein mix. Use this formula: Protein (body weight ÷ 2.2 × 0.4) + carbohydrates (body weight ÷ 2.2 × 0.8)
SAMPLE FOODS: Immediately after: Shakes, Energy bars, (EAS Myoplex Lite), Sports drinks, Fruits. Meals: Pasta, Rice, Vegetables, Fruits, Lean meats

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