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Your complete guide to a pre-competition meal - Gabriel Jones

Gabriel Jones

Regardless of shape or size, everyone who enters the arena of competitive sport faces the same rigorous energy demands: speed, strength, agility, physical endurance and psychological sharpness.

Much of your performance in these departments can be heavily affected by your pre-competition nutrition.








So how can you use food to positively impact your showing?

We can break it down to the following requirements:

  • Slow Release Carbohydrates
  • Fast Release Carbohydrates
  • Protein
  • Fluids

A nutritional meal

Slow Release Carbs

A crucial ingredient for any athlete. The pros will opt for brown pasta, spaghetti, baked and sweet potatoes and wholemeal bread to help them go the distance. These foods serve as ‘fuel’ for the muscles, boosting glycogen stores, and take at least two hours to digest. Most performers will begin 'carb loading'€™ up to 48 hours before an encounter. This is to ensure that the body’s energy stores are full come game time, fast and slow twitch fibres are primed and peaked, allowing you to work harder, for longer, and recover quicker. Pre-match you should finish your carb loading process with your last big meal around three to four hours before the event starts. This could be anything around 80-120g of carbs, although top level performers might heavily exceed this.

Fast Release Carbs

These are the carbs that are best to consume when your event is fast approaching, or even mid-game. These foods have a high glycemic index, and raise your blood sugar and insulin levels - so they are best utilised for assisting you in exercise. Your source of fast-acting energy may come from a fruit and nut bar, a banana, energy gels or maybe even some jelly babies!

Proteins

Should be consumed in moderation pre-competition (10-30g), however research has shown that when taken on with carbohydrates, protein synthesis can speed up and bring about muscle recovery more effectively both during and after your event. This could mean a bit of chicken with your pasta, tuna and cottage cheese with your baked potato, or some salmon in your brown baguette. Although not quite as vital as carbs before action, some pre-game protein will allow your body to replenish energy stores while you work. Extra-time anyone?!

Fluids

The deciding factor! Your hydration levels are the crucial element in extracting a premier performance consisting of sharp concentration, good execution of technique, and your maximum endurance. All from a solid supply of well-oxygenated blood full of all the right nutrients to your hard-working muscles. Take on plenty of water in the hours before activity (a sensible amount, around 1-2L - there is such thing as too much!) and test your urine to make your own judgements. A pale yellow urine is a great indicator of optimal hydration levels, anything darker and you may need a few more swigs. Avoid the sports drinks until the hour leading up to competition to optimize the benefits of your boosted blood sugar levels. Research suggests that a 1% drop in hydration can affect your performance - keep on top of this one…

Now get stuck in!

A Healthy Shrimp Pasta Meal