LC Health: Sports Nutrition for Competition
WHAT SHOULD I EAT FOR LUNCH THE DAY OF A TRACKMEET? . About three hours before you compete drink a high calorie home made. Eat high Carbohydrate meals the day and night before to fuel your muscles. The meal composition should be: 2/3 carbohydrate (bread, bagels, pasta, rice. Running What To Eat Before A Race for the days leading up to a race is to make sure every meal has some high-carb food in it—bagel.
Give your body carbohydrates to maximize blood sugar and glycogen stores, get rid of hunger feelings, and provide a psychological edge to help you think clearly. The challenge is deciding what foods you can tolerate and when. The foods at this time should be high carbohydrate, low-fat, low-fiber, moderate protein.
General Rule of Thumb: Snacks hours before competition - Bagels, toast, yogurt, graham crackers, dry cereal, pretzels, trail mix, fig newtons, energy bars, animal crackers, rice cakes, canned or fresh fruits, juice, oatmeal cookies, etc. The closer to competition, rely more on liquids and small snacks - Gel, sport beans, pudding, juice, sports drinks, honey, etc. What is "Nutrition Conditioning"?!?! Training your gut by eating the same meals and snacks in training that will be used in competition.
Are fluids really that important? Being only slightly dehydrated can decrease muscle strength, speed, stamina, energy, cognitive process, and increase risk of injury. Drink 16 oz sports drink 2 hours before race produce a light-colored, but not clear urine Drink oz sports drink 15 minutes before event After Event Hydration: Drink oz sports drink Why are sports drinks better than just plain water for training and competition?
They are formulated to taste better than water which encourages re-hydration, provides carbohydrates for muscle glycogen, and the sodium helps the body retain more fluids. If there is more than 2 hours between competitions, choose both Carbohydrate and Protein.
If there is less than 2 hours between competitions, choose mostly Carbohydrate. Fueling after event s: Refuel and re-hydrate within 30 minutes after event. The goal is to restore muscle glycogen, repair muscle damage, and replace fluid and electrolytes.
This 30 minute window of opportunity helps to maximize recovery and enable you to bounce back for future training and events. Fluids - replace 24 oz for every pound lost during event. Including sodium in the recovery plan is beneficial.
LEARNING CENTER: HEALTH
Protein - Aim for grams of protein within 30 minutes. Ideas for quick foods to eat within 30 minutes: Focus on liquid products. The longer the race you're competing in and the heavier you are, the larger your pre-race meal should be.
The closer your pre-race meal falls to the race start, the smaller it must be. If you're able to eat four hours out, you can safely consume up to 1, calories. If you eat just two hours before the start, eat a smaller meal of to calories. What to Eat At least 80 percent of the calories you consume in your pre-race meal should come from carbohydrates.
Keep your protein and especially your fat and fiber consumption low. These nutrients take up space that is better utilized by carbohydrates.
The Pre-Race Meal | ACTIVE
Also, avoid gas-producing foods such as onions. The types of carbohydrate are not important. While some studies have shown a performance benefit associated with eating a low-glycemic index GI meal rather than a high-GI meal before exercise, these meals were eaten just 30 minutes before exercise—the worst possible time for a high-GI meal, because blood glucose levels tend to decrease about 30 minutes after a high-GI meal.