FEED YOUR PERFORMANCE What you eat before, during and after activity is an essential part of your performance. Here are CLIF’s recommendations on what to eat, when and why based on athlete experiences and scientific research*. But, we all have different needs—see what works best for your athlete.
BEFORE
DURING
AFTER
WHAT
WHAT
WHAT
Concentrate on carbohydrates and fluid, plus add some protein and fat as your body allows.
Consume a combination of carbohydrates, electrolytes and fluid.
Focus on protein, carbohydrates and fluid intake.
WHEN
WHEN
WHEN
Every 15–30 minutes during activity lasting longer than 1 hour.
Within an hour after exercise, but the sooner the better.
WHY
WHY
3 hours prior, eat a balanced, carb-rich meal. Closer to the start, focus on carbs.
WHY Carbohydrates are your muscles’ favorite fuel source. Protein, fat and fiber are important but take longer to digest. NUTRIENT PRIORITY LOW
MODERATE
HIGH
Carbohydrates give your muscles energy to keep you moving, and fluid replaces what is lost when you sweat.
NUTRIENT PRIORITY LOW
MODERATE
HIGH
Protein helps your muscles recover while carbohydrates help replenish energy stores. NUTRIENT PRIORITY LOW
MODERATE
CARBOHYDRATE
CARBOHYDRATE
CARBOHYDRATE
PROTEIN
PROTEIN
PROTEIN
FAT
FAT
FAT
WHAT TO EAT/DRINK (BEST USE)
WHAT TO EAT/DRINK (BEST USE)
WHAT TO EAT/DRINK (BEST USE)
TO LEARN MORE VISIT clifbar.com/who-we-are/food-philosophy
HIGH
CLIF BAR & COMPANY *For workouts that last longer than one hour