The main purpose of feeding before the effort physical or competition is to obtain a rate of hydration and energy reserves as high as possible.
Athletes who wish to carry out or no training program or simply competing in the best possible conditions should follow a series of strategies nutrients in order to minimize the loss of electrolytes, energy, and water derived from exercise.
Use relevant and appropriate choice of foods and specific fluids before training and competition provide a number of major benefits in terms of performance:
- Log on to training based on optimal hydration to delay and minimize the dehydration.
- Restore reserves glycogen liver and reduce the risk of hypoglycemia during exercise.
- Saturate the stocks of glycogen and muscle glycogen loss delay during training.
- Provide the body energy and fluid during the first part of the exercise.
Last week before the test
To optimize your reservations glycogen muscle, your diet must be balanced with a ration in carbohydrate complex (pasta, rice, semolina, potato) increased. The complex carbohydrates are the fuel of the body, because they provide an energy usable long term.
Ration expected
Between two hours and fifteen minutes before exercise. You should regularly consume a product based on cereals (granola bar) every half hour, a ripe fruit or cooked. This helps maintain reserves glycogen muscle and especially liver as possible, ensuring a correct state at the level of hydration.
Ten to fifteen minutes before the heating or the beginning, the ingestion of an energy drink with contributions carbohydrate can be very beneficial before and during exercise.
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