Fuel for the race: Pre-competition mealby Kevin TomlinsonDietetic Intern A few days before a big game or race, focus on adequate water intake and try any foods that you plan to eat on race day. The timing, size and composition of a meal can influence performance. Consume a moderate-sized meal 2.5 to 3 hours prior to the race to prevent you from feeling hungry, weak or full before competing. A general recommendation is to consume a well balanced diet consisting of complex carbohydrates and protein, allowing the body to sustain energy over time. Focus on making 60 percent of the meal carbohydrate- based. Try to avoid sugary foods as they digest quickly and use up muscle glycogen, leaving you fatigued. Within one hour of the race or activity, snack only on foods that you are familiar with and can tolerate. Our bodies do not store water, as we store excess calories as fat, so proper hydration is also very important. Most people need about 35ml water per kg of bodyweight each day (divide your weight in pounds by 2.2 to get your weight in kg), or about 2.5 liters. Be aware that thirst is not a good indicator of fluid requirements during exercise, so be sure to drink plenty of fluids before, during and after exercise. If exercising less than one hour, plain water should be all you need. However, if you are exercising more than one hour or in extremely hot and/or humid conditions, a sports drink may better meet your fluid and electrolyte replacement needs. The day of the race is not the time to try new foods. Don’t forget that eating and rehydrating your body after the race is just as important as fueling your body before the race! Pre-game breakfast: 100g carbohydrates
|