The most important thing about competition nutrition
is to find and USE what works best for YOU. Having said that, here
are some useful tips…
1. Stay hydrated. This should be in-practice throughout
your training, so it should pose no real problem. 3L of fluid per
day for 170 lb. athlete – adjust volume up or down by bodyweight.
2. Eat carbs to fuel activity. Avoid fats and
overly processed sugar (sugar-cereal, pastries, etc) until after
your competition on a given day. Eat high carb, moderate protein
foods or drinks pre- and in-competition.
3. Eat a moderate to high calorie breakfast (or
dinner the night before if early a.m. comp). DO THIS! It is the
energy that FUELS your performance.
4. Stick to foods and drinks that you are somewhat
familiar with. The day of your most important competition is not
the day to find out that _____ gives you the cha-cha’s.
5. Be certain you have adequate sodium, potassium,
and magnesium in your every-day diet. These electrolytes go hand-in-hand
with proper hydration. V-8 or a like drink is an easy way to cover
all of these electrolytes. Salted almonds + raisins work, too. You
can buy supplements here.
DO NOT complicate this! The training you have
put in is ALWAYS the main thing. Stay fueled for competition by
covering all of the basics first, and then fine-tuning anything
else. Personally – for whatever reason – I train and
compete well with a training drink (usually Metabolol II or Accelerade),
Gatorade or Cytomax, and Snickers bars. This works for me (Why?
Who cares?!?), so this is what I use… just be sure to use
what works for YOU!
Easy Action Tips
- Drink plenty of fluids all week
- Eat breakfast every day
- Eat familiar carb foods/drinks around competition (and training)
- Drink V-8 or something similar during the week
- Eat to fuel your performance (usually more, not less) the day
Again – this is not complicated, so just
do it. There are no magic bullets – and should you need to
fall back on something it will always be the training you have put
in; not a drink, a pill, or whatever.
The above products I mentioned I trust – but mostly because
they have worked for ME, they are from reliable companies, and they
are readily available. Follow the easy action tips and fine-tune
the rest to suit YOU.