SN2G0's Food for Speed Podcast: Olympic Edition - Fueling for Olympic Success 30-60 Minutes Before Training - Competition 🏅
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Jul 26, 2024
- 4 min read
Updated: Jul 11
Want to Go Faster?
Featured USA Olympian: Mariah Denigan
In this Olympic special edition, we delve into the critical role of sports nutrition in achieving peak performance. At the heart of this discussion is Mariah Denigan, a distinguished USA Olympian, and her fueling strategies.
The Power of Carbohydrates
Carbohydrates play a crucial role as an energy source for athletes. By consuming
the appropriate type of carbs 30-60 minutes before a workout or competition, athletes can greatly enhance their energy levels, strength, and speed, as well as reduce the risk of injuries. LARA BARS serve as an excellent illustration that meets these requirements!
Quick-Digesting Carbs: Liquid Options
Before diving into a training session or stepping onto the competition stage, athletes can benefit greatly from liquid forms of quick-digesting carbs. These options are easy on the stomach and provide a rapid energy boost:
Coconut Water 🥥
Flavored Milk Alternatives 🥛
Fruit Juices 🍊
Maltodextrin Drinks 🥤
Liquid Yogurts 🍶
Meal Replacement Shakes 🥤
Smoothies 🍓
Sports Drinks 🥤
These liquid carb options are perfect for a pre-training or competition energy boost.
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep fueling those dreams and cheering from the sidelines! 🏅
Stay Connected
For more tips and updates, follow us on social media @sportsnutritiontogo.
Cow's 🐄 Bell during the Olympics 🏅
American 🇺🇸 swimmers use a cowbell 🔔 to wish good luck 🍀 to their fellow American athletes before swimming 🏊.
An Australian 🇦🇺 swimmer has voiced irritation 😠 and a preference not to hear it.
American 🇺🇸 fans, it's a great idea 💡 to get a cowbell and cheer 📣 loudly at all Olympic 🏅 sporting events 🏟️, particularly at Swimming and if you're watching them live! 📺
📸 Instagram post showing Michael Phelps listening to the clip can be found at:https://www.instagram.com/reel/C8dgx8noBUO/?utm_source=ig_web_copy_link
Summer Olympics Begin!
USA! USA! USA!
Put Mariah Denigan 10k open water Olympian on your must watch list! Aug 8th 1:30AM
- 2 hours in the Ocean!
- Against water currents
- Fueling by treading water and drinking at the same time !
-ONLY 22 women and men in the World can qualify for this Olympic event!
USA! USA! USA!
Get your cow's bells ready to cheer them on!
MORE COMING!!!!!!! STAY TUNED!
Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
or call 513-779-6444.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate. https://www.facebook.com/groups/cheeriosteamchallenge/
Meet the Wonder Woman Behind the Challenge
Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
COME JOIN THE SUCCESS!
or
✅ Olympic Fueling FAQs — Featuring USA Olympian Mariah Denigan
1. What does Mariah Denigan eat before practice or competition?
Mariah focuses on quick-digesting carbohydrates 30–60 minutes before performance. Her go-to’s include smoothies, coconut water, fruit juices, or clean bars like LARA BARS—fueling energy, speed, and endurance.
2. Why are liquid carbs recommended before training?
Liquid carbs are easier to digest and absorb quickly. They provide fast energy without weighing the stomach down—perfect before swimming or any high-intensity event.
3. What are the top liquid carb options for young athletes?
Here are a few favorites:
Coconut water 🥥
Flavored oat, soy, or almond milk 🥛
100% fruit juices 🍊
Smoothies 🍓
Liquid yogurts 🍶
Meal replacement shakes
Sports drinks & maltodextrin drinks
👉 Get the full list here:30+ Liquid Fueling Options Free Download
4. How does carb timing impact performance?
Eating the right carbs 30–60 minutes before activity helps maximize muscle fuel, improves reaction time, and supports endurance. Without proper fueling, performance drops and injury risk increases.
5. Is this strategy just for Olympians?
No! These tips are proven for youth athletes, high school teams, and club-level competitors. Whether you're trying to make varsity or go pro, fueling matters at every level.
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