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Nutrition |
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Diet:
In general, if you lead a busy life and exercise you should always keep your body supplied with high energy foods. This means foods high in carbohydrates, complex carbohydrates such as vegetables, lentils, dried beans, peas, dark breads, barley rice, and plenty of pasta. Meats: yes, but avoid the fatty ones. Try to eat mostly fish, turkey or chicken breasts, and believe it or not, pork loins provide good energy.
Fluids are very important. Our bodies are largely liquid; we must keep it replenished or suffer the consequences - dizziness, weakness, tiredness, and often impatience followed closely by the jitters.
Although hot tea and coffee may make you feel good and warm, especially after exercise when you have cooled down, they are diuretics and can cause you to loose even more fluids than normal. So drink water if possible.
Competition - The week before a competition you should fill your glycogen stores. this means you should taper your training and intake more carbohydrates during this week. eat less fat and protein. Snack every 2-3 hours. This can increase glycogen.
Pre-competition meals should be eaten some 3 - 4 hours before the competition. Nervousness slow down digestion. The timing of pre-competition 50g/2oz snack can depend on the individual.
During competition refuelling must take place before you feel fatigued. Try bananas, dried fruit bars, raisins, energy bars and water!
Here's an idea for a cheep Isotonic drink, and it's just as good for you as ones that you can buy!
40-80g Sucrose
1 litre warm water
1-1.5g salt
sugar-free/low cal squash (optional)
or
500ml fruit juice
500ml water
1-1.5g salt
Don't forget to rehydrate before you hit the pub!!
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Webmonkies - J&S
