NUTRITION DURING A COMPETITION
HOW TO EAT WELL DURING A COMPETITION
“What should I eat before and after my race?” is a question you should frequently ask yourself! You must first and foremost ensure that you have everything you need on your plate, on the eve, morning, and after a race.
THE RIGHT CHOICES:
Here is an example of good breakfast before the race :
- Dinner the night before your race:
First, make sure you eat a high-carbohydrate meal. More than half your plate should include starchy foods (bread, pasta, rice, couscous, potatoes, etc.); the other half should be equal parts protein and vegetables. A milk product (or substitute) and fruit are also recommended to complete your meal or as a snack before bed. Make sure you also hydrate by drinking at least one glass of water and taking into account the quantity and colour of your urine (a high quantity of urine and the colour of lemonade!).
- The day of the race:
Eat a high-carbohydrate breakfast (bread, bagel, cereal, fruit, milk or substitute, yogurt, syrup, honey, jam), as well as a small portion of protein (e.g., nut butter, grains, or milk products) to sustain you longer and stave off hunger before noon. The goal is to eat a high-carb breakfast to maximize your energy reserves 2 to 3 hours before the start of the race!
• 1 bagel
• 1 banana
• 1 tbsp. of nut butter (or seeds)
• 1 tbsp. of jam
• 1 cup of milk or soy beverage or 1 yogurt with fruit
Examples of snacks to recover after the race :
- During the race:
Don’t forget these basic rules to help you feel your best during your event:
• Avoid eating fat as much as possible during breakfast (butter, oil, sausage, bacon, fatty cheese, etc.) as well as large portions of protein that require a lot of digestion before you start.
• Also avoid large quantities of fibre, such as high-fibre cereal.
• Test what you like to eat and drink during your training sessions and not for the first time on race day.
• Weak stomach, can’t eat? Choose liquid foods, they are easier to digest and cause fewer intestinal issues (e.g., fruit smoothie, Carnation instant breakfast, drinkable yogurt) and dry cereal products (crackers, cereal without milk, etc.).
• Drink water or diluted juice within two hours before the start of the race and during warm-up.
- After the race:
Eating after the race is an essential step to rehydration, refuelling your energy reserves, repairing your muscle tissue, and avoiding extreme hunger in the hours following the activity. Eat carbohydrates and protein for a perfect balance! Don’t forget to drink plenty of liquids after your race, listen to your thirst and drink until your urine is clear. If your sweat is salty, eat or drink sodium-rich foods (cheese, crackers, vegetable juice, etc.).
• 1 chocolate milk (200 ml) + 1 peanut butter toast
• 1 Greek yogurt with fruit
• 1 nig apple or banana + 50 g of cheese
• 1 yogurt (100g) + few almonds (10-12) + 1 fresh fruit