Be Prepared For Your Track Meet Proper eating before a meet can dramatically delay tired legs. You can maintain a high level of Eat a good breakfast. Training should also feature optimal nutrition; it gives you an opportunity to figure out what works best for you before a hard effort. What you eat before a training. Apr 2, Time of competition makes a big difference when it comes to breakfast before a track meet. If he eats breakfast before the bus leaves at 8 am.
The Pre-Race Meal | ACTIVE
Yogurt, Gel or Gu, honey, applesauce, banana, pudding, sports drink, or liquid supplement like ensure or boost chilled if possible. What if my event is early in the morning, and I really don't have time to eat breakfast? Have your breakfast as a late night snack the night before. The day of your event, wake up and drink oz sports drink, try a packet of Gu or gel washed down with water, or drink a glass of juice.
LEARNING CENTER: HEALTH
Aim for calories if you can. 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.
The Pre-Race Meal
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. 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.
LC Health: Sports Nutrition for Competition
Keep your protein and especially your fat and fiber consumption low. These nutrients take up space that is better utilized by carbohydrates. Also, avoid gas-producing foods such as onions.What to Eat & Drink before a Race - Sprinting
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.