Posted June 18, 2011
If you’re an athlete who competes, either against a large field or just a few friends, what you put inside your body, and when, will affect how your body performs. Of course, you know that diet is important, but an athlete’s body, and what it needs, differs from that of a more sedentary person.
For example, you also already know that you need a lot more water than a non-athlete – your efforts cause you to lose water as you sweat, and your muscles are a lot more efficient when they are well hydrated.
Non-athletes might not even notice a little bit of dehydration, but in a race or other competition, even a small need for liquid will keep you from the podium. But here’s the secret: start water loading two days before your race. That way, by the time you hit the start line, your muscles and white tissues are already well lubricated; you won’t have to use energy to move liquid into tissues so you’ll have more energy to compete, and your system will have adjusted to the extra hydration so that you won’t have to take time to eliminate it.
Endurance athletes often “carbo load” the night before a race or a heavy training session. But this can be a costly move if not timed correctly. Starting a race with your intestines filled with digested pasta will really hold you back.
Eating to win starts several days before an event, but the night before is the most important. As an athlete, you should know your body well, and every athlete’s digestive system is different. How long does it take you to digest a big plate of spaghetti? Should you eat that spaghetti in the late afternoon, or can you fill your stomach with heavy carbs as late as seven or eight p.m. and still be at your best the next morning?
Remember that meat protein takes a lot longer to digest, and requires a lot more energy to do it, than many other foods. If your sport is anaerobic, requiring brief sessions of intense activity, like football or hockey, you should prepare with protein, but fish or seafood will be digested easier than a big steak.
Keep your portion size small, don’t stuff yourself. Eat your biggest meal two days before your event, and eat very lightly on the morning before you compete. Stay away from sweets and junk food starting three to four days before your race.
Keep learning about your body. Does a breakfast of energy bars or gels work better for you than a big meal the night before? Do you carbo load the night before for the social aspect or the free food, and not because it’s actually the best way to prepare your body for competition? As an athlete, it’s up to you to figure out what kind of nutrition will allow you to be at your best on a big day.
If you’re an athlete who gets drug tested, be very careful of commercial supplements. Ski racer Hans Knauss of Austria is just one of many athletes who have had their career destroyed after testing positive because of taking a supplement tainted with a banned substance. In Knauss’s case, he sued the American company Ultimate Nutrition, who avoided a trial by settling out of court. Before taking any brand of supplement, do a thorough search to see if that brand has ever been legitimately accused of including ingredients that can cause a positive drug test. It’s more common that you may think.
Plan your pre-competition as carefully as you plan your training. It’s much harder to win if you don’t eat right to do it.
Wina Sturgeon is the editor of the online magazine Adventure Sports Weekly (adventuresportsweekly.com). For the latest in training and workout information, go to: adventuresportsweekly.com.
© 2011, Adventure Sports Weekly (adventuresportsweekly.com)
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