Pre-event Meal and Recovery Foods
Choosing the perfect pre-event and or recovery food (s) can be a daunting task. Use the following
guidelines to facilitate the pre-event preparation and recovery process.
1. Choose the desired pre-event or post-event recovery mix that corresponds to your current
weight. The ranges represent the current recommendations from the least amount of energy
expended to most intense sport/position. If you play a sport and rarely find yourself out of
breath or running hard, choose the lower end of the range. If you find yourself frequently
out of breath and running for over 50 minutes during an event, choose the higher end of the
range. Use the following table to pick a range that would work for you and your lifestyle.
Weight
90 pounds (40.9 Kg)
95 pounds (43.2 Kg)
100 pounds (45.5 Kg)
105 pounds (47.7 Kg)
110 pounds (50 Kg)
115 pounds (52.3 Kg)
120 pounds (54.5 Kg)
125 pounds (56.8 Kg)
130 pounds (59 Kg)
135 pounds (61.4 Kg)
140 pounds (63.6 Kg)
145 pounds (65.9 Kg)
150 pounds (68.2 Kg)
155 pounds (70.5 Kg)
160 pounds (72.7 Kg)
165 pounds (75 Kg)
170 pounds (77.3 Kg)
175 pounds (79.5 Kg)
180 pounds (81.8 Kg)
185 pounds (84.1 Kg)
190 pounds (86.4 Kg)
195 pounds (88.6 Kg)
200 pounds (90.9 Kg)
205 pounds (93.2 Kg)
210 pounds (95.5 Kg)
215 pounds (97.7 Kg)
220 pounds (100 Kg)
225 pounds (102.3 Kg)
230 pounds (104.5 Kg)
3-4 Hour Pre-Event
Meal *C & P (in
grams) Goal
C=87-135
C=90-140
C=94-146
C=98-152
C=101-158
C=104-163
C=108-168
C=111-174
C=115-179
C=119-185
C=123-191
C=126-197
C=129-201
C=133-208
C=137-214
C=140-218
C=143-224
C=147-230
C=152-235
C=154-241
C=157-245
C=162-251
C=165-258
C=169-263
C=173-268
C=176-274
C=180-280
C=183-285
C=187-291
3-4 Hour Pre-Event
Suggested Servings
P=15-38
P=15-40
P=16-42
P=16-43
P=17-45
P=17-47
P=18-48
P=19-49
P=19-51
P=20-53
P=20-54
P=21-56
P=21-57
P=22-59
P=23-61
P=23-62
P=24-64
P=24-65
P=25-67
P=25-68
P=26-70
P=27-72
P=27-73
P=28-75
P=28-77
P=29-78
P=30-80
P=30-82
P=31-83
C=6-9
C=6-9
C=6-10
C=7-10
C=7-11
C=7-11
C=7-11
C=7-12
C=8-12
C=8-12
C=8-13
C=8-13
C=9-13
C=9-14
C=9-14
C=9-15
C=10-15
C=10-15
C=10-16
C=10-16
C=10-16
C=11-17
C=11-17
C=11-18
C=11-18
C=12-18
C=12-19
C=12-19
C=12-19
P=2-10
P=2-11
P=3-12
P=3-12
P=3-13
P=3-13
P=3-14
P=3-14
P=3-15
P=3-15
P=3-15
P=4-16
P=4-16
P=4-17
P=4-17
P=4-18
P=4-18
P=4-19
P=4-19
P=4-19
P=4-20
P=5-21
P=5-21
P=5-21
P=5-22
P=5-22
P=5-23
P=5-23
P=5-24
½ Hour After Event
Suggested Servings
C=3-4
C=3-4
C=3-4
C=3-4
C=3-5
C=3-5
C=4-5
C=4-6
C=4-6
C=4-6
C=4-6
C=4-6
C=5-7
C=5-7
C=5-7
C=5-7
C=5-8
C=5-8
C=5-8
C=6-8
C=6-9
C=6-9
C=6-9
C=6-9
C=6-10
C=7-10
C=7-10
C=7-10
C=7-10
P=1-3
P=1-3
P=1-3
P=1-3
P=1-4
P=1-4
P=1-4
P=1-4
P=2-5
P=2-5
P=2-5
P=2-5
P=2-6
P=2-6
P=2-6
P= 2-6
P=2-6
P=2-7
P=2-7
P=2-7
P=2-7
P=2-7
P=3-8
P=3-8
P=3-8
P=3-8
P=3-8
P=3-9
P=3-9
*C relates to the number of carbohydrates needed and P relates to the number of protein in grams or servings.
2. For the second step, select the recommended number of carbohydrate (CHO) and protein
servings from the tables listed on page 16. Remember, optimal amounts of CHO are
required for proper preparation, recovery and to spare protein. The CHO and protein
mixture facilitates muscle preparation and the rebuilding of muscles after the event. One
1
© 2009 Kimberly Wright Cover, MS, RD, CSSD, LDN
Reprint with permission for educational purposes.
Call (215) 590-0632 for more information.
Pre-event Meal and Recovery Foods
serving of each of these foods should provide fifteen grams of CHO. If you are unsure of
the CHO or protein in the foods you are eating, check the label whenever possible.
Excellent High-Carbohydrate Foods
Serving
Food
Food
Bagel
Bread
Hot Cereal
Sweetened, Cold Cereal
Unsweetened, Cold Cereal
Choc Milk
Dried Fruit
Fresh Fruit
Gatorade
Grapes
100 % Apple Juice
100 % Orange Juice
English Muffin
½
1 slice
½ cup
½ cup
¾ cup
8 oz
¼ cup
1 medium
8 oz
17
4 oz
4 oz
½
Small Muffin
Oreos
Pasta
Pita
Poptart
Rice
Starbursts
Strawberries
Tortilla
Watermelon
Yogurt with Fruit
Vegetables, Cooked
Vegetables, Raw
Serving
1
4
½ cup
½, 4-inch
1
1/3 cup
8
½ cup
1 small
1 ½ cups
8 oz
1 ½ cup
3 cup
3. Next, choose the correct number of protein foods that correspond to the table on page 15
to create the perfect combination for performance. Each choice below provides between
3.5-6 grams of protein.
Excellent High-Protein Foods
Serving
Food
Food
Beef
Egg or Egg White
Egg Substitute
Fish
Milk
Nonfat Dry Milk Powder
½ oz
½
1/8 cup
½ oz
5 oz
¼ cup
Peanut Butter
Peanuts
Poultry
Sunflower Seeds
Tofu
Yogurt
Serving
2 tsp
5
½ oz
2 tsp
3 tsp
5 oz
Post-Event Meals for a 90-Pound Athlete
Meal A
1 ½ Tbsp peanut butter
2 slices whole wheat bread
8 oz yogurt with fruit
Meal B
1 cup pasta with 1 ½ oz chicken
8 oz chocolate milk
¼ cup dried fruit
Post-Event Meals for a 230-Pound Athlete
Meal A
1 bagel with 2 eggs
5 ounces milk
1 cup cold cereal, sweetened
1, 4-inch banana
16 ounces chocolate milk
Meal B
3 cups pasta with 2 cups pasta sauce
3.5 ounces lean ground beef in sauce
1 small piece of garlic bread
1 apple with 4 tsp of peanut butter
16 ounces chocolate milk
2
© 2009 Kimberly Wright Cover, MS, RD, CSSD, LDN
Reprint with permission for educational purposes.
Call (215) 590-0632 for more information.