Pre-Event Macronutrient Guidelines

G. Douglas Andersen, DC, DACBSP, CCN

What makes nutrition unique and challenging is biochemical individuality. The optimal activity diet for one person can be detrimental to the next. These guidelines are based on the current body of knowledge which will undoubtedly continue to evolve in the future. Clinicians should advise their patients to keep track of what foods work best during training. Athletes should never compete with diet strategies that have not been successfully explored in practice.

ACTIVITY
DAY BEFORE THE EVENT
3-5 HOURS BEFORE THE EVENT
2 HOURS BEFORE THE EVENT
DURING THE EVENT
RECOVERY THE FIRST 2 HOURS
RECOVERY HOURS 3-6

INTERMITTENT1

Two of three meals should be high in complex carbohydrates (unrefined fiber rich)
PCF:*20-60-20
Low fiber, complex carbohydrates (starches such as white pasta, white rice, bagels, low fat muffins, etc.),
65-75% carbohydrate
If hungry, protein-carbohydrate sports bar no more than 300 calories
Sports drink 5-8% carbohydrate or water
Protein shake with simple carbohydrate (juice)
PCF: 25-70-5
If competing within 24 hours, 2 shakes
Simple carbohydrates with protein
ENDURANCE 2
All three meals very high complex carbohydrate
(unrefined fiber rich)
PCF: 15-70-15
Low fiber, complex carbohydrates (starches such as white pasta, white rice, bagels, low fat muffins, etc.),
70-80% carbohydrate
If hungry, high carbohydrate sports bar no more than 300 calories
30-60 gm of simple carbohydrate per hour (120-240 calories); may be in the form of sports drink or gel packs
Protein shake with simple carbohydrate
PCF: 25-70-5
each hour
Minimum 50 gm simple carbohydrate per hour for 6 hours or until first meal

*PCF is percentage of calories from protein, carbohydrate, and fat.

1 Includes intermittent high velocity activities such as football, hockey, and basketball.

2 Over 90 minutes of continuous activity at or above 60% VO2 max; includes half marathons, marathons, cycling events longer than 90 minutes, and triathlons.

 

916 E. Imperial Hwy.
Brea, CA. 92821

(714) 990-0824
Fax: (714) 990-1917

gdandersen@earthlink.net
www.andersenchiro.com

 

Copyright 2004, G. Douglas Andersen, DC, DACBSP, CCN, 916 E. Imperial Highway, Brea, CA 92821, (714) 990-0824