It does not matter if you plan to play football or run a record race, in both cases the right planning of the meal before the sport activity will boost your performance and a good feeling on the body.
When to eat before?
You should eat the last meal 2-4 hours before the race. We take into account the individual tolerance and daily time of the race.
Do not experiment
Before the race, eat the food you are used to, and you know what to do with your stomach. Do not experiment with news that you are unsure about how your body reacts to them. Pre-meal meals should contain high amounts of carbohydrates (150-300g), medium protein and low fat and fiber. The high carbohydrate content promotes glycogen supplementation before the plant, while low fat and fiber contributes to better “abdominal comfort”, avoiding bloating, or other acute problems associated with “faster or slower” digestion. Avoid foods that can cause abdominal discomfort (dairy products will certainly not benefit lactose intolerant athletes, acidic juices, untested energy bars, and highly enriched meal replacements may have unexpected consequences). The pre-race meal should have a low glycemic index. This consequently guarantees a more stable blood sugar level, a longer feeling of saturation during subsequent activity.
The size of the meal
The amount of food before the race is a relatively individual matter, depending on the “size” of the athlete, the type of sport, the length of the load. It can be written that you should eat a medium portion of the meal. A meal before a football match may contain 4000kJ, while the gymnast’s meal will have an energy content of 1600-2400kJ. Most athletes full of stomach before exercise do not do well. If you are very nervous before the race, you do not have a hard drink, choose a sports drink with a higher carbohydrate content, juice (low GI has apple juice, medium GI has orange, grapefruit, cranberry juice), gels.
How to eat in the tournament? Multiple races, matches, in one day? How many carbohydrates in the interim between competitions?
The type of meal depends on how much you have between races or time matches. If you have little time, fill up your fluids and carbohydrates with sports drinks, fruit juice, chocolate milk, and add glycogen. Synthesis of glycogen is maximally supported if you deliver carbohydrates in the range of 1.2-1.6 / kg / hour at regular intervals after 30 minutes. For a 60kg woman this means a total of 72-96g carbohydrates per hour, for 90kg a man is 108-144g / hr. If your “sport” activity is playing slot games, go ahead and eat as much as you want and whatever you want: it will make you happy and being happy and lucky might get you the jackpot.
How to eat when I have a longer distance between races in one day?
If you have another sporting exercise in just 6 hours, eat 75-90g carbohydrates immediately after physical activity, which will help to resolve glycogen very quickly. Optimally then go on and eat the same amount of carbohydrates every hour in a smaller meal that will also contain protein and again little fat – eggs, sandwiches, cereals, fruits, energy bars, carbohydrate-protein drinks. Small children and children prefer rather smaller doses of food at higher frequencies. Again, the goal is to maximize support for the production of glycogen as an energy source for another sporting performance.
Caffeine and sports performance
Many athletes are used to drinking before having a caffeinated drink (coffee, tea, coca-cola, energy drinks and sports drinks). If an athlete has a tested dose of drink that does not cause the negative effects of excess caffeine, it is not a problem to drink caffeine drink before exercise. The World Anti-Doping Agency has removed caffeine from the list of banned substances as of 1 January 2004.