Step 1 : on the first three days of the week
I burn down my stockings by keeping with an intensive training and a balanced diet.
Step 2 : the next three days
I slow down the training and increase the complex carbohydrates intake. The glycemic index of CARBS is < 55.
whole grain foods as whead bread, wholemeal pasta, whole cereals or corn,
nuts, leguminous, potatoes, brown or whole rice, sweet potato, yam, quinoa…
Be careful with digestive troubles during the effort. If necessary, avoid raw fruits and veggies, just prefer them boiled or cooked.
Hyper carbohydrate regimes have proven their efficiency for long-haul or repeated efforts.
During the training stage, carbohydrates allow to stock and preserve a maximum glycogen level until the event starts.
A lack of carbohydrates always leads to poor performance !
From now on, you are going to stock up for the contest.
This meal has to be rich in carbohydrates but with the least fat possible – therefore full of starches.
But do not forget that you still need a little bit of fat. Some olive oil or a yogurt will be ok.
TYPICAL MENU :
350 to 400 g of spaghettis (al dente’s takes longer to be assimilated) with a sponfull of olive oil
100 to 150 g of meat or fish (chicken, cod, sea bream)
a dairy product – a ripe raw fruit – two or three water glasses.
You will eat slowly and not stuff yourself.
This meal will be balanced, almost fatless, and if it is breakfast, make it a big one !
TYPICAL MENU :
300g of rice and lentils – minced or grilled meat – yogurt – fruit compote – two or three water glasses.
TYPICAL BREAKFAST :
wholemeal cereals – bread – egg – ham – yogurt – fruit compote – water or chocolate milk.
Ideally, my last meal has been completed three hours before the contest start,
otherwise my metabolism will be busy with the digestion and not available for my muscular needs.
Indeed, the blood needs for my muscles will be in interference with those needed for the digestion.
I try to avoid fat foods too because they will take longer to be assimilated.
A meal taken too close to the contest will cause stitches, bloating, nausea, vomiting, fatigue, drowsiness…
All these factors can be accused of diminishing your performance level.
So if the call is at 7 a.m and I am in the first heat, I get up at dawn and take my time for breakfast …
The sportsman’s golden rule is to drink enough water so that you are not dehydrated.
A 2% decrease of your water weight leads to a 20% overall performance loss !
A bad hydration can provoke cramps, tendinitis, straining, and some kidney issues like kidney stone, kidney failure…
I have to drink regularly throughout the day, during as well as in-between meals.
During my training or a contest, I drink small amounts of fresh but not chilled water.
When you feel thirsty, you are already dehydrated. So do not wait.
For efforts of less than an hour and a half, plain water is enough. .
For longer ones when the outside temp is above 20 C°, add some sugar and salt in case you sweat a lot.
Energy Effort by BeautySané is my favorite water supplement for long-term effort.
Composed of two types of carbohydrates, Energy Effort formula gradually delivers the energy needed to sports effort
Using this energy drink throughout the effort fills the water losses.
During a contest, I eat small amounts that give me an intake of nutrients and micro-nutrients without overloading me.
It helps getting a fill of energy before and after the effort, to gain both in performance and recovery.
I eat cereal biscuits, bananas or compotes.
During the effort, fast-assimilated sugars will boost me in case of physical breakdown.
Try sweet drinks -but not too much. Prefer cereal bars. Dry fruit are the best: apricots, dates, prunes.
They are rich in magnesium and potassium, and these minerals are very useful for muscular activity.
I use light meals Energy Diet by Beauty Sane as a mid-day snack to maintain my efforts and my muscles mass.
When landing an aerial trick, it raises the risk of enduring nausea, vomiting and bloating.
So you shall avoid fibre rich foods and prefer compote or ripe fruit instead.