RIDGEWOOD​CREW

Thank you parents for all that you do!

Before the race (Complex carbs)

• Whole grain bagel for the bus

• Oatmeal with a range of toppings

• Whole grain bread with nut butter and honey or banana

• Fruits

• Waters!

• Bars 

 

After the races/ recovery:

• Chocolate milk (low fat): good source of carb, fat, and sugar 

• More water!

• Well-balanced meals (chili, soups, chicken, burgers, salads, quinoa, pastas etc)

 

Races back to back: Eat ASAP after first race!

• Pedialyte or any nutrition drink

  • Liquids are absorbed the quickest 

  • Will reduce the feeling of being overly full from solid foods 

• Glucose tabs 

  • A few glucose tabs will give the racers some more energy as a quick sugar that will be easily absorbed

 

After the last race has launched:

• The treats

  • Try to hold off on serving the high sugar foods till after the races are over because this is a quick energy that will burn out quickly during a race and is not the best option of fuels for competing athletes