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Health & Nutrition
Caren B
Topic Author
299 posts since
May 21, 2009
What are the best things to eat prior to a competition?
~Caren
Sheila M Mossman
2 posts since
Apr 01, 2011
#1 response to:Pre-competition meals
4 grams of carbs/kilogram of body weight 4 hours before. Avoid high protien - no more than 10-14% of the meal. You need protien and fat to moderate therelace of cabs from the stomach BUT protien increases water loss during metabolization.
During competition, rehydrate frequently! Small portions of complex and simple carbs. Experiment with liquid food supplements 300-500Kcal/8oz.Gels and energy bars an help but keep the fluids going.
During competition, the body uses the stores of glucose in the muscles and liver. You need to replenish this by eating simple carbs in the 24 hr post competition period. This is from the RD who gave a seminar on feeding your synchro athletes at our club last weekend.
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