FUEL FOR TRACK MEET

Hey MTC Families & Runners! 🚀

Its A BIG Day Tomorrow!

We want all our athletes to feel strong, fast, and ready to have fun.
One of the easiest ways to run your best is by eating the right things at the right times.

Here’s a super simple Race Day Fuel Plan.

Race Day Fuel Timeline
4 hours before your race → Eat a good meal
Rice + Chicken + Fruit
(This gives you long-lasting energy)

2 hours before your race → Eat a snack
Apple + Granola bar
(This tops off your energy tank)

1 hour before your race → Start sipping electrolytes
(Special drink that helps your body use water and keeps you from getting tired)

If you have more than one race → Use the 1:1 Rule
For every minute between races, eat about 1 gram of carbs.
Example: 30 minutes between races = eat something like half a banana + a few crackers.
Drink water all day, but add electrolytes closer to race time!

Grocery List
For your meal (4 hours before):
Rice (instant rice cups or microwave rice are easy)
Chicken (grilled strips, nuggets, or shredded chicken)
Other good options: Pasta with a little butter or tomato sauce, turkey sandwich, scrambled eggs, or potatoes

Fruit: Apples, bananas, grapes, oranges, strawberries, watermelon, or pineapple
For your snack (2 hours before): Apples, Granola bars (plain or with chocolate chips)
Other good options: Banana, pretzels, rice cakes, toast with jam or honey, yogurt with fruit, or a small bagel

For sipping:
Electrolyte drinks or packets (Liquid I.V., Gatorade, BodyArmor, Pedialyte, or Nuun tablets, lower sugar versions are great)
Water bottle

Extra easy carbs for between races:
Bananas
Bagels or English muffins
Crackers, pretzels, or goldfish
Rice cakes
Fruit snacks or fruit pouches
Half a PB&J sandwich (if no nut allergies)
Oatmeal cookies or animal crackers
Honey packets

Let’s make this our best meet yet!
Go MTC!

Coach JonBlaze