On The Pegs June 2020 - Volume 5 - Issue 6 | Page 131
On The Pegs VOL. 4 ISSUE 7 - July 2020 131
1 hour (or less) before the event*
Each food represents ~200 kcals & ~50 gm carbohydrate
* Corn flakes
* Cheerios
* Grape-nuts
* Honey
* Baked potato
* Gatorade
* Rice cakes
* Graham crackers
* White bread
* Plain bagel (white)
* Watermelon
* Met-Rx bar (vanilla)
* Glucose
* Gu Packets (or other energy gels)
* Apples
* Watermelon
* Peaches
* Grapes
* Oranges
*Note: These foods and beverages may also be used during and after the event
to provide immediate energy for competition and recovery.
REFERENCES: CLARK, NANCY. NANCY CLARKâS SPORTS NUTRITION GUIDEBOOK
(3RD EDITION) HUMAN KINETICS: BROOKLINE, 2003.
Foods to Avoid Before Riding
Any foods with a lot of fat can be very difficult to digest and remain in the stomach
a long time causing cramping and discomfort. Fatty meats, doughnuts and
pastries, fried foods, chips, baked goods, and candy bars should be avoided in a
pre-exercise meal. Keep in mind that everyone is a bit different and what works
for you may not work for your friend.