How to Handle Sports Nutrition Before an Endurance Competition
If you are considering taking up endurance sports, you should know that you will need to adhere to a nutritional table which ensures prolonged hours of physical and mental activity. This is what endurance sports test. If you cannot face these requirements, you'd rather leave the competition.
It is advisable for you not to work in excess the day before a completion. You can do some jogging; you should eat food containing proteins and then rest for the remaining time. Do not forget to hydrate yourself. This is very important.
Hydration is the best nutrition in sports requiring endurance. It should be done for the whole week preceding the competition. This will ensure enough energy for your body; it will keep it watered and clean. Hydrating only the day before competing will not be of much help. Instead of being held, water will be lost through sweat.
Eating food which contains a lot of proteins is another thing you should consider. Proteins are vital to keep muscles in shape. You should also pay attention to the carbohydrates intake, as they ensure the glycogen stores. Electrolytes level can be balanced through a proper hydration with drinks containing minerals.
The hours just before the event should ring a bell in your mind, that of having a meal. You need a normal level of blood sugar; therefore you need glucose, which helps brain and muscle fueling while engaged in the run. Lack of glucose may result in improper thinking and even fainting because of hypoglycemia.
A meal rich in carbohydrates will help you restore the glycogen level lessened by hours of swimming, cycling or running. If you don't feel like eating, you can munch a carbohydrates bar and drink some water during the race. It will re-establish the liver glycogen stores.
Experts state that only food which is tolerated by the stomach should be eaten before the event to ensure the necessary amount of carbohydrates. If it is not tolerated, food can produce stress which can on its turn determine diarrhea. If you really want to run against your competitors, avoid food which your digestive system is not fond of.
According to many sports nutrition experts, the best time to have the meal before the race is sometimes between the last four hours and the hour preceding the start. 50 g of carbohydrates should be added hourly before the start. You can get carbohydrates from bananas, instant oatmeal, energy bars or low fat milk. It is not recommended to drink soda. Beverages containing caffeine should also be left aside as their effect is a diuretic one draining your body of liquid.
You are encouraged to eat salty food. It is well-known that salt helps you preserve the quantity of water that body has already assimilated.
For educational and informational purposes only. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. We are NOT doctors, nutritionists or registered dietitians. We do not claim to help cure any condition or disease. We do not provide medical aid or nutrition advise for the purpose of health or disease nor do we claim to be doctors or dietitians.