Download Pre competition diet

ATHLETES DIET
PRE COMPETITION DIET
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Eat a high complex carbohydrate meal everyday
four to five days before the competition.
Complex carbohydrates get stored in the liver as
liver glycogen (up to 100 grams) and in the skeletal
muscle as muscle glycogen (up to 500 grams).
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Carbohydrate loading or carbo loading
WHAT IS CARBOHYDRATE LOADING?
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An athlete may consume more calories than the body needs
but expend them with exercise (competition) or through
metabolic processes.
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Carbohydrate loading is an example of this.
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Before competition an athlete may increase their caloric intake
of complex carbohydrates to increase the storage of muscle
glycogen to be used during their completion.
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An increase in muscle glycogen equals greater energy storage
during the competition.
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Carb loading may lead to a temporary increase in weight gain.
WHAT IS A GOOD PRE COMPETITION MEAL?
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Proper pre competition meal should contain complex
carbohydrates, moderate protein, and fluids.
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The PCM should consist of foods that are easily digested and
consumed four hours before the competition.
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Restrict sugary foods because they will cause blood glucose to
swing and decrease energy.
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Avoid caffeine because it will increase urine output and cause
dehydration.
NO TIME FOR A PCM?
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Example: Wheat bread, peanut butter, a banana, and water 1
to 2 hours before the completion would be a good alternative.
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If nervousness prevents you from eating before completion, try
liquid meals or nutrition bars.
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Always experiment in a practice environment.
HOW DOES YOUR BODY UTILIZE THE PCM?
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As movement starts the muscles utilize the muscle glycogen
within the muscle it is stored.
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Depletion of muscle glycogen is connected with fatigue and
exhaustion.
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Fatigue and drop in exercise capacity when muscle glycogen
runs out is referred to as “hitting the wall”
SUPPLEMENT NUTRIENTS DURING COMPETITION
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If your competition lasts several hours you may need to
supplement during the completion or at half time.
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Supplement you may consider are:
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Easily digested sports bars
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Sports drinks
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Fruit