What should athletes eat to replenish their physical strength before competing?

What should athletes eat to replenish their physical strength before competing. Appropriate nutritional supply can help ensure the health of athletes and the improvement of their athletic ability. Because athletes A lot of energy is consumed during training or competition, so we need to pay attention to food. The following is an analysis of what athletes eat before going on the field to replenish their physical strength. What athletes eat before going on the field to replenish their physical strength. 1

Athletes entering the pre-match preparation stage Three things must be done:

First, achieve a diversified diet, that is, try to enrich the types of food as much as possible every day.

Second, drink water in moderation but not excessively.

Third, eat more foods rich in carbohydrates.

There is no need to deliberately increase protein intake in the diet before the game. Even for athletes who consume a lot of physical energy, as long as they eat a reasonable and balanced diet, the protein obtained from their daily diet is enough to meet the body's needs.

How do athletes achieve a balanced diet before competition?

Breakfast: A bowl of oatmeal with some raisins, a bottle of sugar-free juice, toast and honey or jam.

Lunch: Skin-on potatoes with some beans and cheese, fresh salad (dressed with vinegar or low-fat dressing)

Dinner: Tuna pasta, vegetables in tomato sauce, fresh Fruit salad

Late night snack: a cup of low-fat milk or a bowl of cereal porridge

Snacks: fresh fruit, dried fruit, pressed dry food, malt bread, low-fat food (such as peeled chicken or low-fat cheese) sandwiches, low-fat yogurt, low-fat custard, juice, etc.

What to eat one week before the competition?

In the week before competition, athletes should eat more foods high in carbohydrates to increase the body's liver glycogen reserves. Carbohydrates are the best source of energy. Excess energy is generally converted into glycogen and stored in muscles and liver. If reserves are insufficient, athletes are more likely to experience fatigue during competition. The greater the amount of liver glycogen stores in the body, the better the athlete's endurance during competition. This is very important for athletes in marathons and other physically demanding events.

Bread, rice, noodles, cereals, potatoes, fruits and vegetables are all foods rich in carbohydrates, and athletes can eat more of these foods.

What to eat the night before the game?

The focus of the diet the night before the game is still to consume enough carbohydrates to ensure that the liver glycogen reserves in the body reach the maximum amount. Eat more foods with high starch content, such as rice, noodles, bread, potatoes, etc.

What to eat on game day?

No matter how nervous the day of competition is, athletes must have a hearty breakfast. According to your own preferences, you can eat foods that are rich in carbohydrates and will not increase your weight excessively. Such as skimmed or semi-skimmed milk cereal, toast with jam, bananas, pancakes, bagels, etc. You can also drink a glass of juice or sports drink.

It depends on the athletes themselves when to have breakfast, but it is recommended that athletes should limit their breakfast time to two to three hours before the game, so that the stomach and intestines can have enough time to digest the breakfast food.

How do athletes replenish water?

It is very necessary for athletes to replenish enough water during competition and training, but they must remember not to drink too much water. If an athlete is dehydrated or drinks too much water, it is likely to affect their performance in the game and is also detrimental to their health.

Usually for athletes in sports competitions, it is best to listen to the voice of the body. When the body is short of water, it will feel thirsty. It is recommended that athletes drink water when they feel thirsty. The best time to drink water is before or after the game. At the same time, it is best to drink some sports drinks to supplement carbohydrates and minerals, and maintain good physical strength to defeat your opponents in the game and persist until the end. What should athletes eat to replenish their physical strength before competing? 2

What can athletes eat to increase their physical strength?

1. Carrots

Athletes eating carrots can increase their physical strength. Because the carotene contained in carrots can help athletes enhance their exercise level and also contribute to metabolism. Carrots can also increase oxygen to the muscles, thereby improving the performance of runners, and carrots are also very good for the eyes!

2. Potatoes

Potatoes It contains fat and carbohydrates, which are also suitable for athletes to enhance their physical strength and make the body's energy more stable. Therefore, experts recommend that athletes eat boiled potatoes before competition, which is an easy-to-digest food.

3. Beef

The meat of beef is relatively delicious, and most of the beef is lean meat. Eating beef can enhance the endurance of athletes, and it can also Increase physical strength. Beef is also very helpful for the body's blood, and its protein supplement can also meet the standards.

4. Protein foods

Foods such as milk or apples are suitable for athletes. Physical strength is inseparable from the blessing of protein products, and eating protein-based foods can also slightly reduce fatigue, thus achieving the effect of increasing physical strength. What should athletes eat before playing to replenish physical energy 3

What to eat before exercise to replenish physical energy

1. Bananas

Bananas are rich in carbohydrates and potassium and are good for fitness One of the favorite snacks among lovers. Bananas also contain dietary fiber, which is helpful for weight control.

2. Oats

Oats have a high dietary fiber content, which makes the synthesis of carbohydrates slower, which results in higher energy expenditure per meal, allowing longer and more intense exercise. Oats are also good because they are a source of B vitamins.

3. Dried fruits

Raisins, berries and other dried fruits are good sources of easily digestible carbohydrates. They also contain essential vitamins, making them a favorite pre-workout snack.

4. Chicken breast, broccoli and sweet potatoes

Simply put, these three foods contain a lot of protein, vitamins and good carbohydrates. This food combination helps people build muscle better and is very helpful when eaten before an intense workout.

5. Yogurt with fresh fruit

Yogurt contains very little fat, is a low-carbohydrate, protein-rich food, and fresh fruit is the best source of simple carbohydrates and can be easily Break down into pure energy. Greek yogurt with fresh fruit is a delicious and healthy pre-workout meal.

6. Homemade Juice

Juice mixed with orange juice, water, sea salt and honey is a delicious and carbohydrate-rich drink that is perfect for pre-workout. Drinking juice can help the body maintain electrolyte balance during strenuous exercise.

7. Raisins and Oatmeal

Oats and raisins are a classic pre-workout meal that provides a rich source of carbohydrates and protein. This combination ensures that you can get the necessary nutrients in the shortest possible time. of nutrients without sacrificing taste.

8. Milk

Milk is a rich source of protein and fat, which makes people full of strength.

The most important thing in maintaining good health is diet. Obtaining the necessary nutrients before exercise can ensure that the body has enough energy and accelerate the achievement of your fitness goals.