Best Nutrition before a Match

For many athletes, the period surrounding an event of the greatest importance. A good physical and mental preparation definitely a carefully selected and balanced diet. There can be many depend.

The various phases around a match

When it comes to food around the contest is to distinguish five stages:

  • The initial period, the days before the race;
  • The hours immediately before the race;
  • The contest period;
  • The first few hours after the game;
  • The first few days after the race.

Days before the race.

In the days before a contest characterized by relative calm. The period is used to gain energy at the moment power explosion occurs. Muscles, joints, metabolism, endurance, etc., are in optimum condition.During construction, we have made it so.
The food follows these features: get peace and energy. We eat special things-that could really disrupt our peace-and we offer a diet that is rich in good energy: lots of complex carbohydrates, low fat. The amount of protein can sink. Because it is a relatively quiet period where we just have to keep the condition of our body in good condition, we use less energy. We should not, because of our energy, we will immediately require gorging of calorie intake.
The prior contest period immediately

10 minutes before the race, we are very careful with food. When we eat the food should be consumed immediately after. The digestion process requires oxygen. The oxygen we probably badly needed for our efforts. There must be a good reason to eat anyway. Therefore, may be that we are approaching the energy problem without extra feeding during the competition, because the effort lasts longer than a half hour. Looks good from what you take. Long time glucose rich preparations have been used as a convenient source of energy. However, they are inappropriate. Blood sugar rises quickly, but sinks again as hard as the body equilibrium reaction is accelerated will produce insulin, which lowers blood sugar levels. The result can be a large decline during the match.
On the other hand, eating a sandwich in three hours before the game too much sense. This time he needs to pass through the stomach. During exercise that lasts longer because the blood during exercise primarily to the muscles. The problem is not easy to solve. Probably a compromise to choose the most.This means that we are looking for a not too difficult to digest the combination of carbohydrates.
Therefore, modern athletes compositions contain fructose, which is insulin-independent, or dextrin, a form of carbohydrate that is some recording time between glucose and starch in. You can find good food this type of race. Dextrinerijke products are in powder form at the pharmacy for sale. You must try recipe that suits your needs during exercise.
During the match

During the match, must in all circumstances be drunk. Even if you’re not thirsty! In another chapter discusses the importance of a proper fluid balance. When you feel thirsty, you’re already too late.Therefore, never skip a refreshment station.
Another important aspect during tax time, there is a lack of glycogen in muscles after about half an hour. This flaw conversations during the game everywhere add-on. Empty working muscles well take new energy topics. The difficulty lies in choosing the right food and convenience, or rather difficult, we can eat during exercise. Especially runners has problems with the consumption of food. Solid food in the form of strips sometimes supplied and always drink. If you are not accustomed to use strips or isotonic drinks, don’t take it during the match, but drinking water. Practice first with such products.
After the effort

Immediately after exercise the muscles most easily take a fresh supply of glycogen. It is therefore the nutritionally better to use a high-carbohydrate meal. The muscles then also prove to recover fastest from the effort. Eat after exercise, however, is not easy. Find out what type of food you use the simplest. Often that is not definite, but more or less liquid foods such as porridge or soup.
In an attempt to damage the muscles to some extent. It happens always. Studies also show that happen after exercise even less muscle damage. May occur the most damage after the match. The restoration of this injury takes two to three days. For recycling that are needed are proteins. Why are there days after the game is eaten anything richer in protein. The extra protein in this case cannot be caught by eating more, because the first few days after the game needed for recovery and relatively quiet. For this reason, we need to increase the protein content of our diet.
CV

  • In the days before a contest to be a rest period, which are eaten less proportionally.
  • Hours before the game to use carbohydrates as possible in an easily digestible form; preferably not in the form of glucose.
  • Even during the game will be to try to eat. It makes no difference in the nutritional or food is used in liquid or solid form.
  • Drinking is absolutely necessary, even if you are not thirsty.
  • Use immediately after the game carbohydratedieten.
  • The first three days after the match relatively richer protein rich foods.

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