I have three competitions coming up within the next 6 weeks. I have never done a competition before so I wanted to know if anyone has any nutrition advice for what to eat BEFORE and DURING a competition. On average I will be doing 3-4 WODs a day for each competition so I'm guessing some high carb food will be in the mix.
Any advice will help, thanks everyone!
You should definitely read John Welbourn's article explaining "Game day nutrition." This is in light of a BJJ tournament, but I am certain the same rules apply.
The basic rules are start the day with protein, fat, and easily digestible carbs.
If we had a noon or 1 p.m. game, I would eat a breakfast of chicken for my protein, olive oil for a fat and potatoes or fruit for my carbs. This was done about 3-4 hours before the game.
Then during the competition eat citrus fruits to restore glycogen during short breaks.
Oranges, grapefruits, pineapple and strawberries have a high glucose to fructose ratio and are good choices for a snack between quick matches. I would recommend eating some fruit instead of slugging back a Gatorade or similar sports drink. Most sports drinks are made with high fructose corn syrup and while a concentrated amount of fructose, in the form of high fructose corn syrup, will replenish glycogen in the liver, we only need a small amount and it won’t do shit for your muscles.
If you have a longer break you can add in protein
If your break is longer, like 1-2 hours, try consuming sweet potatoes and/or fruit and an easily digestible protein, like chicken. I hate chicken more than anyone you know and if I want to consume a protein and not feel full or bloated, I eat plain chicken breasts. They helped me survive during college on a $740 a month scholarship check; they will help you in this situation.
After the competition refuel with steak and sweet potatoes
After the match, switch gears and reward yourself for the day’s victories. I recommend steak done medium rare, green veggies with olive oil, tubers in the form of yams, sweet potatoes or the occasional white potato and a glass of red wine. The amino acids from the protein will do wonders for repairing your muscles; the green veggies and tubers will do their part in filling glycogen stores in the liver and muscles. The mono-unsaturated and saturated fat will work to keep the body functioning correctly with digestion and sex hormones firing and red wine is nature’s natural painkiller. Remember to drink plenty of water for hydration and recovery.
I pretty much quoted the pertinent parts of the article but it's still a good read.
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