Download Preparing for a regatta Eating the right food

Preparing for a regatta
Eating the right food
Pre-race eating
You need to have good energy (glycogen) stores in your mussels to
perform well for prolonged periods. You can’t rely on just eating a good
breakfast. In order to have an adequate amount of glycogen in our body we
need to be eating enough carbohydrates for several days before the regatta.
The last 2 days before the event are especially important.
Pre-race eating should be:
• Carbohydrate rich
• Contain Protein
• Reduced fat
Race day eating (breakfast)
Your breakfast should be a major meal as it’s your last chance to build
up your energy stores. However you can’t hike if your stomach is working
away digesting all that food and making you feel weak. So ideally your
breakfast should be eaten about 3 hours before the first race. Eat food’s
you’re used to and know you can digest easily.
Pre-race eating should be:
• Carbohydrate rich
• Light and easily digestible
• Fat and Meat free, as this takes too long to digest
On the water
Once you’ve finished the race you should consume some food as soon
as you can, as this will help you mussels recover quicker. The food should be
high in carbohydrates and don’t forget to drink enough water.
On the water eating should be:
• Carbohydrate rich
• Light and easily digestible
• Small bit sized snacks
At the end of the day
Just like eating after each race, you have to replace your energy stores
you need to eat a carbohydrate rich meal within 3 hours, although 2 hours
would be better. Some sailors like to have a bowl of pasta as soon as they
come off the water, followed by a proper meal later.
End of the day eating should be:
• Made up of Carbohydrates and proteins
• Eaten as soon as possible after racing
Niall Myant – [email protected] 07763147182
Example foods
Pre-race eating
Breakfast
Cereal
Skimmed milk
Fruit
Fruit juice
Toast
Lunch
Low fat soup
Toast
Salad
Low fat yoghurt
Malt loaf
Dinner
Bolognese sauce –lean
mince beef
Mixed vegetables
Fruit salad
Low fat yoghurt
Race day eating (breakfast)
Example 1
Cereal
Skimmed milk
Fruit
Fruit juice
Toast
Example 2
Porridge
Raisins / sultanas
Skimmed milk
Golden syrup
Fruit juice
Toast
Example 3
Cereal
Skimmed milk
Fruit
Fruit juice
Malt loaf
Low fat spread
On the Water
Snacks
Bananas
Energy bars
Sandwiches
Jaffa cakes
Fig rolls
Dried fruit
Drinks
3 – 6 litres of fluid depending on body
size and heat
hypotonic solution e.g.
-2/3 of water
- 1/3 of fruit juice
- pinch of salt
At the end of the day
1 hour after race
Pasta with low fat sauce
Baked potatoes
Sandwich
fruit
2-3 hours after
Evening meal e.g.
Chicken stir-fry
Low fat lasagne
Pasta with tuna
Lamb curry with rice
Niall Myant – [email protected] 07763147182