Bears TC: Fueling Guide

Written By Luke Rodriguez

Optimizing Performance Through Proper Fueling

At Bears Track Club, we emphasize the importance of comprehensive preparation — both in training and in recovery. One of the most critical factors influencing an athlete’s performance is nutrition.

Without the right fueling strategy, athletes may experience:

  • Decreased endurance

  • Impaired recovery

  • Increased injury risk

Our approach to fueling is straightforward but evidence-based:

Pre-Training:

Consume light, easily digestible carbohydrates paired with fluids.

Examples include:

  • A banana with a granola bar

  • Toast with a sports drink

  • Applesauce and pretzels

During Training:

Hydration is key.

Athletes should sip water or a sports drink approximately every 15–20 minutes, particularly during hot or prolonged sessions.

Post-Training:

Recovery nutrition should occur within 30 minutes of session completion.

Focus on replenishing glycogen stores and promoting muscle recovery by consuming carbohydrates and protein.

Examples include:

  • Chocolate milk paired with a banana

  • Yogurt with granola

  • PB&J sandwich

Consistency with proper fueling promotes:

  • Enhanced training quality

  • Faster recovery

  • Long-term athlete development

We encourage all athletes and parents to review our full Fueling Info-Guide for detailed recommendations based on current best practices in sports nutrition.

For questions or personalized strategies, feel free to contact us.

Coach Luke

Bears Track Club

Luke Rodriguez
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