Before a meet
-
Choose foods to eat which are high in
carbohydrates since the stomach can break up this food quickly and convert
it into energy
-
Choose foods which are low in fat since it
takes the stomach longer to digest fats.
-
Choose fresh fruits and fruit juices.
-
Drink water. You do not want to go into a
meet feeling fatigued and groggy due to dehydration.
-
East a small meal 2-4 hours before a meet so
that it gives the stomach time to break down the food.
During a meet
-
During the competition it is vital to keep
hydrated. Drink small amounts regularly. Large amounts in one go are useless
because the stomach can only absorb one quart of fluid in an hour.
-
Over the hours of the meet it is important
that you keep your energy levels high by eating carbohydrates: muffins,
bread, biscuits and any kind of fruit are good sources.
-
During the meet you must not eat fatty foods
or drink fizzy drinks or coffee. Also do not eat foods with a high
concentration of salt which will dehydrate the body.
After the meet
It is important that you replace the fluid lost
during the meet, and you have to replace carbohydrates or glycogen stored in
your liver and muscles. A day of rest is also advised to regain energy.
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