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Eating and Competing

Diet Eating Plan

Diet Food Eat

Whatshouldyoueatintheweekbeforeacompetition?
If you are an endurance athlete then in the week before a competition you
should plan your meals around complex carbohydrate foods with a low
[3]
glycaemic index to help boost your glycogen stores. Miller (2003)
suggest
500-600g/day as this will encourage muscles to store over 20% more
glycogen.

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Your pre-competition meal should be high in carbohydrate and low in fat,

protein and fibre. Try to eat complex carbohydrates and avoid simple
carbohydrates as they trigger the release of insulin that can soon make you
[1]
feel tired. Bean (1993)
suggests suitable types of food include: breakfast
cereals, porridge, bread, rolls, toast, fruit juice, fruit, rice cakes, plain
crackers, boiled rice, potatoes, sweet potatoes, yams, boiled pasta, dried fruit,
oatmeal biscuits, plain wholemeal biscuits, muffins and carbohydrate drinks.

Shouldyoueatjustbeforethecompetitionstarts?
[1]

Bean (1993) suggests eating a small amount of carbohydrate food (approx.

50gms) with high glycaemic index just before exercise will help delay fatigue
and improve endurance.

Shouldyoueatordrinkduringcompetition?
Make sure you are well hydrated before the competition having your last drink
about 15 to 20 minutes before the start. Drink at regular intervals (150 to
300ml), ideally every 15 minutes or whenever you have a break during
competition. Do not wait until you feel thirsty as you will already be
dehydrated. Consider a commercial carbohydrate drink (Sports Drinks) as this
will also refuel your glycogen stores.

Whatshouldyoueataftercompetition?
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[2]

Studies (Ivy et al. 2002)

have shown that consuming high GI
carbohydrates, approximately 2g/kg of body weight, and 40g of protein within
two hours after exercise speeds up the replenishment of glycogen stores and
recovery time. It appears that the muscles are more receptive to and
retaining carbohydrate during the two hours after exercise.

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Exercise Food

References
1. BEAN, A (1993) The complete guide to Sports Nutrition. London: A & C
Black
2. IVY, J.L. et al. (2002) Early post exercise muscle glycogen recovery is
enhanced with a carbohydrate-protein supplement. J Appl Physiol, 93
(4), p. 1337-1344
3. MILLER, C (2003) Carbohydrates: the fuel of choice for serious athletes.
Peak Performance, 176, p. 1-6

RelatedReferences
The following references provide additional information on this topic:
MAUGHAN, R. (2002) The athletes diet: nutritional goals and dietary
strategies. Proceedings of the Nutrition Society, 61 (01), p. 87-96
BURKE, L. M. et al. (2001) Guidelines for daily carbohydrate
intake. Sports medicine, 31 (4), p. 267-299
BURKE, L. M. and READ, R. S. (1993) Dietary supplements in
sport. Sports Medicine, 15 (1), p. 43-65

PageReference
If you quote information from this page in your work then the reference for
this page is:
MACKENZIE, B. (2000) Eating and Competing [WWW] Available from:
https://www.brianmac.co.uk/eatcom.htm [Accessed 24/10/2016]

RelatedPages
The following Sports Coach pages provide additional information on this topic:

Articles on Nutrition
Books on Nutrition
Eating Disorders
Glycaemic Index
Healthy Eating
Nutrition
Nutritional Tips
Sports Drinks

AdditionalSourcesofInformation
For further information on this topic see the following:
BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins
BEAN, A. (1993) Sports Nutrition. UK; A and C Black Publishers ltd.

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