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Pre Activity Meal
PRE - COMPETITION MEALS
What you eat before competition can influence your performance. Five things need to be considered when choosing your pre-competition meal: (1) Timing (2) Amount (3) Composition of meal (4) Physical and emotional stress (5) Individual variation
Time and Amount - Schedule the pre-composition meal 2 to 5 hours prior to the event. This will alow time for food to move out of the stomach. You may want to try eating a fairly light meal 2-3 hours before competition or a large meal 4-5 hours prior to competition. Experiment to find the meal pattern that works best for you.
Composition of Meal - The best pre-competition meal is mainly carbohydrate foods with some protein and a small amount of fat. Foods containing carbohydrates empty from the stomach more quickly than foods containing fat and protein.
Physical and Emotional Stress - During periods of physical and emotional stress blood flow to the stomach and small intestine is reduced, slowing the digestive process. Consequently, food eaten before competition may take longer to digest and cause a heavy feeling in the stomach.
Individual Variation - The optimal time, size, and composition of the pre-competition meal will vary considerably from one athlete to another. You need to find a meal pattern that works best for you. However, there are some general recommendations that you follow
Sample Pre-competition Meals (Avoid dairy products prior to activities)
1. Breakfast 2. Lunch 3. Dinner
Fruit juice 1/2 cup Turkey sandwich or small hamburger one Spaghetti w/ tomato sauce 1 cup
Ready - to - eat cereal 1 oz. (no mayonaise)
Skim Milk 1 cup Fruit juice 1/2 cup Skim milk 1 cup
Wheat bread 2 slices Skim milk 1 cup Green salad w/ 2tsp. oil/vinegar dressing
Margarine 2 tsp. Cookies 2 medium French bread roll one
Apple 1 medium Fruit salad 1 cup
After competition and as soon as appetite permits, eat a meal rich in complex carbohydrates to help replinish glycogen stores.
The Winning Edge
A series of Handouts for Athletes focusing on the relationship between good nutrition and physical performance
(courtesy of Cornell Cooperative Extension, Association of Oswego County)
DRINK UP!
A lack of water can have drastic effects on your physical performance. Dehydration decreases the amount of oxygen available to your muscles and interferes with your temperature regulating mechanisms. As little as 6% weight loss due to dehydration can lead to heat exhaustion or potentially fatal heat stroke. Take steps to keep your athletic performance top notch by regularly drinking water.
WHEN THE WEATHER IS RELATIVELY COOL:
Two hours before exercise: drink 2 - 2 1/2 cups of water. Also consume plenty of fluid with the pre-competition meal.
15 minutes prior to exercise: drink 1 cup of water
Avoid alcohol and caffeine since they both encourage water loss through the urine
Periodically check the color of your urine. A clear, light yellow, odorless urine indicates that you are drinking enough liquids. Dark color and infrequent urination are clues that more fluids need to be consumed. These signs are not reliable if certain medications or excessive vitamin/mineral supplements are used since these substances can accumulate in the urine.
Drink plain water. Sport drinks, which contain carbohydrates and electrolytes are only needed if you engage in intense endurance exercise for more than 60-90 minutes.
Drink after the event. Fruit juice and lowfat milk are excellent choices to replace fluid and electrolyte losses.
WHEN THE WEATHER IS HOT AND HUMID follow the above recommendations, plus:
Do not rely on thrist. Force yourself to drink, even if you don't feel thirsty, when it is warm.
Use a drinking schedule. Drink 1/2 - 1 cup of fluid every 15-20 minutes of exercise.
Monitor fluid losses through changes in body weight. Weigh yourself (nude) before and after practice or competition. Drink two cups of water for each pound lost.
Do not use salt tablets. The small amount of sodium lost through normal practices or competition is easily replaced by common foods. Salt tablets inhibit the body's ability to absorb water. However, if you are participating in two - a - day drills in hot and humid weather, you may want to lightly salt your food (1-2 shakes).
Do not take potassium supplements without a physician's approval. High levels of potassium may lead to irregular heart beats and/or kidney damage. Eating four or five servings of fruits and vegetables will provide more than enough potassium to replace that lost in sweat.
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