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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