ASICS PRO Team dietician Ruth McKean talks us through techniques for competition day eating:ASICS PRO Team dietician Ruth McKean talks us through techniques for competition day eating:
What you eat on the days leading up to an event or on event day itself can impact directly on how you perform. If taking part in an event such as the marathon the decision to carbohydrate load should consider the athlete’s circumstances such as current diet, the motivation level of the athletes, any medical reasons which would be problematic for the athlete to consume a very high carbohydrate diet. There are several strategies which can be used to super-compensate muscle glycogen stores, many which vary in duration, extent of dietary changes and the amount and type of any exercise that is taken during this loading period.
The pre event meal should consider issues such as time of the event or events, if the athlete is prone to stomach discomfort, tried and tested foods, psychological value of food to that athlete & travelling issues. The reason for a low fat and low-moderate protein should be explained to the athletes.
Athletes should be encouraged to start an event well hydrated in endurance events by drinking extra fluid in the days leading to the events. Effective rehydration during exercise can be enhanced by priming the stomach with a bolus of fluid prior to the event to take advantage of a full stomach of fluid (gastric distension). Whilst water is adequate for shorter events the use of CHO-electrolyte drinks prior to exercise and during a longer event can assist in meeting fluid, CHO and electrolytes and help retain this fluid better than water alone.
If you have eaten well in the days leading up to an event lasting 90 minutes or less you may not require any additional energy during the event. However, in events lasting longer than this it is advised to take some energy in the form of CHO as well as fluid throughout the event. The race eating strategies do not need to be complicated but the foods or fluid must be tried and tested prior to event and should be suitable to get the best optimal strategy for any individual.
In sprint events the above advice would differ, in fact it may be useful to be slightly dehydrated for sprinters before an event or those in events that require lifting their body weight such as high jump or long jump. In addition the eating before an event may be different for sprint/explosive type athletes in the carbohydrate content of the diet compared to a sprinter winter training diet.
