Bens Outdoor Hut

Nutrition Tips:

Good nutrition helps fuel your adventures, improve recovery, and keep your energy levels steady whether your running, biking, hiking or skiing.

Before Exercise:

1-3 Hours Before:

• Eat mostly carbohydrates for energy.
• Include a small amount of protein.
• Avoid large amounts of fat and fiber right before activity.

Good Options:

• Oatmeal with fruit
• Bagel and peanut butter
• Rice and eggs
• Toast with banana and honey.

During Exercise:

Under 60 Minutes:

• Water is usually enough
• No additional fuel needed for most people.

1-2 Hours:

• Aim for 30-60 grams of carbohydrates per hour
• Practice fueling during training before race day.

Good Options:

• Formula 369
• Precision Fuel & Hydration Chews, Gels, and powder mix
• Carbs Fuel gel
• Candy
• Soda

Quick Guide for Cyclist & Runners:

Easy Ride/Run (Under 1 Hour):

• Water
• Normal Meals

Long Ride/Run (1-3 Hours):

• Water + Electrolytes
• 60-90g per hour

Race Day:

• Eat a carbohydrate-rich breakfast.
• Don’t try new foods.
• Start Fueling early.