Rise & Reign Nutrition Self-Evaluation
A key part of a successful training cycle and race day is making sure you are fueling your body appropriately for your level of training and activity. The following questions will help you identify if your current nutrition plan is sufficient to support your performance goals. 
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Before workouts lasting >30 minutes, I have a snack containing at least 30 grams of carbohydrates within 1 hour of starting my workout. *
After workouts I make sure to have a snack or meal containing protein and carbohydrates within 30-60 minutes of completing my workout. *
During training seasons, I make sure I eat 3 meals a day containing 2-3 servings of carbohydrates (1/3-1/2 of my plate) at each meal and 2-3 snacks that contain carbohydrates. *
During a long run (any run >60 minutes), I consume a source of carbohydrates containing 30-60+ grams every 30 minutes.
 *
During a long run (any run >60 minutes), I carry fluids and electrolytes and try to consume at least 2-4 ounces of fluids every 15-20 minutes.
*
Before an event that lasts >90 minutes (such as a half or full marathon), I am confident in carb loading 2-3 days before the race.
 *
During a race, I have a fueling plan that I've practiced during long runs and am confident it will lead to performance on race day.
 *

If you answered “always” for 6 or more questions → Congratulations, you are fueling your way to performance! Keep up the great work.

If you answered “sometimes” for 4 questions and “always” for the other 3 questions → You have a great baseline for your performance nutrition. Check out @risereignnutrition Instagram page for additional resources to help you support your goals. 

If you answered “never” for 3 or more questions → You have some room to tweak your nutrition to improve your performance. Consider an intro call with Coach Andrea to discuss potential options. 

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