University of Vermont athletes Annie McColgan and Haley Brewster sat down for a chat about race, and training nutrition surrounding what has worked best for them as they have grown as athletes.

How has your training nutrition evolved as you’ve grown as an athlete? Any new tips, tricks, or things you’ve implemented into your training?

Haley: The biggest change for me over the years in my training nutrition has been the timing and frequency of eating and drinking. I have found that snacking throughout a training session helps me keep a more constant level of energy throughout and helps me recover after training quicker.

Annie: For me the same. I really started supplementing my training sessions with drink mix and I found that really made such a difference, both for how I feel during the workout as well as after. It’s easy to bring and easy on the stomach which is a huge bonus. Playing around with what drink mix/how much works for you is a good way to also figure out what kind of drink mix works well for you while racing as a feed.

How does nutrition change between racing and training? What are you focusing on?

Haley: I try to keep my training and racing nutrition relatively similar. That way, I know how my body will react during a hard effort. My race-day nutrition is a bit more calculated. I focus on how much energy I’ll need, which depends on the length of the race, how hard the course is, and how cold it will be. The night before, I focus on making sure I’ve had enough long-term caloric intake in case nerves or other factors affect my morning fueling. Shortly before the race, I make sure I have some sugar for immediate energy, and caffeine is great for that too.

Annie: After the race is surely more important for me especially if you have a double race weekend. Getting the recovery process started is super important, with some kind of sugar/easily digestible food like a sandwich or a cookie.

How does travel impact your nutrition when you’re on the World Cup, abroad, or traveling for races where your food options might change?

Haley: Having more experience and traveling more, I’ve started making my pre-race and other sensitive meals simpler, even when I’m at home. This makes it easier to find familiar foods while on the road. Staying consistent with meals close to race time is something I try to focus on.

Annie: I’ve been lucky to travel a lot with UVM skiing and we have some wonderful parents who feed us after every race, something about the circuit I will certainly miss. But I think knowing what works for you for traveling is super important and making sure to pack those things, whether it’s a brand of oatmeal, or a bar or drink mix, having those with you limits a lot of variable change.

What is your nutrition like while on the ski tracks? Are you into bars, gels, drink mixes, etc.? It can be intimidating to figure out what to buy and how much to eat during training. What would you recommend for someone trying to figure out what works for them?

Haley: I usually go for bars and gummies. When starting out, I think it’s important to try a variety of things. A lot of companies sell sample packs, which are often a good deal. If you’re better at cooking or baking than I am, making your own energy balls or snacks can be a budget-friendly option! I think it is important to make sure you feel good with what you’re fueling with. This can look different for everyone, even if a brand has everything you need, it might not be the best option for you.

Annie: I’m really into the Maurten Gels. I try to have one before every intensity session, as a way to make sure I’m going into every session knowing that I am well fueled on carbs. It’s taken me a long time to figure out, but I find that the Maurten sits the best, and doesn’t linger in my stomach at all, but has fast acting fuel. Especially the caffeinated ones. While I’m in the middle of an intensity session or a race, I love to do Scratch Drink Mix since it tastes great and isn’t too processed like Gatorade. By using these a lot in my sessions, it really preps me well for taking those fuels while I’m racing as well.

What’s your go-to pre-race breakfast?

Haley: Usually oatmeal with peanut butter and banana.

Annie:My pre-race breakfast is usually some oatmeal, with yogurt, maybe supplemented with an egg and a piece of toast to last me through the day.

What’s your go-to post-race meal?

Haley: Anything from the UVM snack table! Pasta is also always a favorite.

Annie: Haley is right, the UVM snack table is killer. Shout out to the Sweet’s special waffles, the Burt’s butternut squash soup and the Bolduc’s banana bread. Always classics for me.

Haley and Annie on a gorgeous Trapp Family Lodge ski day.