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Snack 1: In the first several minutes after exercise consume 16oz of Gatorade or other sports drink, a power gel such as a Clif Shot or Goo, and a medium banana. This quickly begins to replenish muscle carbohydrate stores.

Snack 2: After cooling down and showering, grab another quick snack such as 12oz of orange juice and ¼ cup of raisins. 

Small meal appetizer: Enjoy a spinach salad with tomatoes, chickpeas, green beans, and tuna and a whole grain baguette.

Small meal main course: Replenish with whole grain pasta with diced tomatoes.

Dessert: After allowing ample time for the day’s snacks and meals to digest, finish your refueling program with one cup of frozen yogurt and berries.



3 to 4 hours pre race/event

1 cup cooked oatmeal with 2 tablespoons honey 62 g of carbs
6 ounces yogurt 17 g
1 large banana 31 g
2 tablespoons raisins 16 g
4 ounces juice 14 g
12 to 20 ounces water 0 g
Total Carbs = 140 g