1. Include plenty of fluids such as water, juice, sports drinks, soups and watery fruits and vegetables (e.g., tomatoes grapes, oranges, watermelon , lettuce and cucumber).
2. Include carbohydrate-rich foods such as pasta, potatoes, rice, bread, fruit, and yogurt.
3. Include moderate amounts of lean meat for protein.
4. Include some potassium-rich foods such as potatoes, bananas, oranges, orange juice and raisins.
5. Never replace lost sodium by sprinkling salt on your food or eating it straight. A regular, moderately salted meal is more than enough to make up for the sodium lost through sweating.
Additionally, the following aspects of pre-competition catering are as follows:
(a) Food should meet the needs of energy and fluid balance. It should be small in volume and weight and easily digested and absorbed. The diet should be high in carbohydrates, low in fat, moderate in protein and adequate in water, and rich in inorganic salts and vitamins.
(ii) The choice of food should be the athlete's favorite, in the competition period the individual's appetite for food and drink becomes more prominent, in the arrangement and choice of food and drink in addition to meet the physiological requirements, should also take into account the psychological needs of each athlete.
(c) the competition period diet should avoid high fat, dry beans, fiber-containing coarse grains, leeks and other easy to produce gas or delay gastrointestinal emptying time of the food, and less or no spicy, too sweet sugar food in order to prevent food on the gastrointestinal tract stimulation.
(4) to ensure that there is sufficient sugar in the diet during the competition period, to maintain blood glucose levels, to maintain sufficient sugar oxidation in the movement of energy supply, and training and competition after the rapid recovery of liver glycogen and myoglycogen levels have a good effect. The main sources of sugar in food are grains and cereals, such as rice, noodles, sorghum and corn. Beans and roots such as white potatoes and potatoes are also good sources of sugar. Vegetables contain less sugar, mainly inorganic salts, vitamins and fiber. Animal foods contain almost no sugar.
(E) for long endurance exercise, should choose more carbohydrate-rich foods, such as steamed bread, bread, hairy bread, cookies, honey, jam, jelly, cake, etc., in order to improve muscle and liver glycogen reserves, and should be supplemented with some beverages containing electrolytes and sugar, because of the large amount of sweating during prolonged exercise, rehydration can be achieved through the maintenance of blood volume to reduce the circulatory system of the stress and body overheating.
Dietary and nutritional principles and measures for the meal before the race on the day of the race:
(1) The food for the meal before the race should be small in size and light in weight, and able to provide 2.09-4.18MJ (500-1000kcal) of energy.
(ii) The pre-race meal should be completed before 3 hours of the start of the race. Eating a meal, whether solid or liquid, 30 minutes before the race will produce a feeling of fullness in the gastrointestinal area.
(3) On the day of the race, it is not advisable to change to a new food or to change the time of the habitual diet, as changing to a new food may cause allergy, gastrointestinal discomfort or diarrhea, and athletes should consume palatable and nutritious food, and should not be forced to eat food that they do not like to eat.
(4) a lot of sweat in the competition and in the high temperature environment, should be in the pre-game rehydration 500-700ml.
(5) generally should not be taken before the race coffee or strong tea to avoid causing diuretic effect in the race. Alcoholic beverages should not be taken before the race because alcohol slows down reaction time, produces lactate and affects fine coordination.
(F) Endurance events should be supplemented with sugar before the race
In order to avoid the insulin effect, the time of sugar supplementation should be carried out within 15-30 minutes before the race, and at present, foreign countries do not emphasize on the time of sugar supplementation before the race, because at the beginning of the exercise, in addition to insulin, a variety of hormones such as: adrenaline, norepinephrine, growth hormone, glucagon, etc., the secretion of the increase, so that the blood glucose The blood glucose will rise. Common types of supplemental sugars include glucose, sucrose, fructose, and oligosaccharides. Although there is no significant difference between the different sugars on the ability to compete or blood glucose levels, the effect of oligosaccharides is better. The osmotic pressure of oligosaccharides is about 1/4 of that of glucose is absorbed more quickly, so athletes can be given more sugar by supplementing with oligosaccharides. Oligosaccharides are less sweet and have a good taste, but the efficiency of individual absorption of this sugar varies greatly, so it is recommended that they should be tried before the race. Sugar supplementation should be limited to 50g per hour, or no more than about 1g per kilogram of body weight.
Well, that's pretty much it, hope to get good results, cheers(^ω^)~~~~