Sports Nutrition Timing:
During an Event

Nutrition needs to be maintained during an event. Drinking fluids is another priority for training sessions and events. You should have 6-8 ounces of fluids about every 15 minutes (or better yet, drink according to your sweat rate ). Drinking fluids is easy if you’re carrying the fluids with you (fuel belt or bike). Think about how you’ll get the fluids if the water stations in a race don’t match up with your running pace, or if you don't typically get breaks in a game or match. In general, sports drinks are only needed in events lasting longer than an hour or in extreme heat.

Foods eaten while training/performing should provide quick energy from carbohydrate. For events lasting longer than an hour, eat or drink 15-20 gms carb every 15-20 minutes during the session.

Check out these sports nutrition snack ideas .

Learn more about carbohydrate supplements and sports drinks use .

Learn more about the carb content of common foods.

Return to Sports Nutrition Timing BEFORE and AFTER a workout.