Below is a compilation of "real" foods that can be used for training, racing and recovery. Many people prefer to use these sorts of foods instead of the commercial sports drinks, gels and recovery products. Give it a try, let me know what works for you!
Before Training
|
|
Serving
|
Calories
|
Carbs
|
Protein
|
Fat
|
|
Frozen
Pretzels
|
1 med
|
160
|
34g
|
5g
|
1g
|
|
Eggo
Nutri Grain Waffles
|
1
|
90
|
14g
|
2.5g
|
3g
|
|
Sliced
bread/toast (whole wheat)
|
1 pc
|
100
|
21g
|
4g
|
1.5g
|
|
Bagels
(plain, white)
|
1
|
146
|
29g
|
6g
|
1g
|
|
Pop
Tarts
|
1
|
210
|
37g
|
2g
|
6g
|
|
bananas
|
1 med
|
105
|
27g
|
1g
|
0g
|
|
non-acidic
fruit juices (apple)
|
8 oz
|
117
|
29g
|
0g
|
0g
|
Racing / Training
|
|
Serving
|
Calories
|
Carbs
|
Protein
|
Fat
|
|
Gel
(Power Gel, vanilla)
|
1 pkg
|
110
|
29g
|
0g
|
0g
|
|
Fruit Snacks / fruit strips
|
1 pkg
|
90
|
20g
|
0g
|
0g
|
|
Saltines
|
15 oz
(5)
|
60
|
11g
|
1g
|
1.5g
|
|
Beef
Jerky
|
1 pc.
|
82
|
2g
|
7g
|
2g
|
|
Bagels
(plain, white)
|
1
|
146
|
29g
|
6g
|
1g
|
|
Bananas
|
1 med
|
105
|
27g
|
1g
|
0g
|
|
Fig
Newtons
|
2
cookies
|
112
|
22g
|
2g
|
2g
|
|
Casey's
Doughnuts! (glazed)
|
1 large
|
229
|
38g
|
5g
|
14g
|
Recovery
|
|
Serving
|
Calories
|
Carbs
|
Protein
|
Fat
|
|
Slimfast
(w/out sucralose)
|
1 can
|
220
|
40g
|
10g
|
3g
|
|
Carnation
Instant Breakfast
|
1 pkg
|
130
|
26g
|
6g
|
0.5g
|
|
Chocolate
Milk
|
8 oz
|
157
|
26g
|
8g
|
3g
|
|
Yogurt
|
1 cont.
|
240
|
47g
|
9g
|
2.5g
|
|
Drinkable
Yogurt Smoothie
|
7 oz
|
70
|
12g
|
6g
|
0g
|
|
Protein
powder (Whey)
|
31 g
|
130
|
5g
|
20g
|
2.5g
|
|
Peanut
Butter (Jif regular)
|
2 tbsp
|
190
|
7g
|
8g
|
16g
|
|
Watermelon
(for hydration)
|
1 pc. (286g)
|
86
|
22g
|
2g
|
0g
|
|
Eggs
|
1 large
|
70
|
<1g
|
6g
|
4.5g
|
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