Nutrition

Nutritional Guidelines

Before Exercise

Eat 1-3 hours prior => high CHO, low-med protein, low fat
3hrs prior: 3g/kg
2hrs prior: 2g/kg
1hr prior: 1g/kg

During Exercise

60-90g CHO/hr

~ 3-4 GU gels /hr

~ 1.5-2 pkg Shot Bloks /hr

~ 2.5" potato = 30g CHO

~ 1 med. banana = 27g CHO

~ 8oz. Gatorade = 14g CHO => need 4-6 cups/hr

Protein

10-20g before and after

Can have some during

Fluids

Before exercise: 5-7mL/kg within 4hrs (150lbs = 340-475mL or 1.5-2 cups)

If no urine output then add another 3-5mL/kg within 2 hrs (150lbs = 205-340mL or 1-1.5 cups)

*Nutritional Guidelines contributed by Nicole Williams, Master's student in Nutrition at the University of Utah.