Title: Karen Reid
1Preparing for Competition
- Karen Reid
- Accredited Sports Dietitian
- www.performancefood.co.uk
2Why Nutrition helps athletes to perform in
competition
- As an athlete you will perform better if you are
well fuelled and hydrated. - Rapid recovery and rehydration between events and
races - Develop your own competition eating and drinking
strategy - Its important to develop a routine or habit of
eating and drinking that you can feel comfortable
with leading up to your event
3Competition Eating and Drinking Strategy
- Travel
- Time of event
- Timing of food and fluid intake
- Food availability plan to carry your own snacks
and drinks - Rehearse your strategy in training
4Eat to Compete Race day breakfast
-
- Top up your energy reserves at breakfast Ideal
choices include - porridge,
- Cereals milk banana
- pancakes honey syrup
- toast honey
- Eat breakfast 2-3 hours before racing
-
5Eat to Compete Race day breakfast
-
- If you feel too nervous to eat on the day of the
event, try taking a flavoured milk drink,
home-made shake or smoothie instead. - Experiment with different ideas to find something
that you are comfortable with using. -
6Eat to Compete Race day fuels
-
- Light carbohydrate based snacks can be eaten 1-2
hours before competition to top up energy
reserves - Suitable choices include-
- malt loaf,
- scotch pancakes,
- jaffa cakes
- cereal bars,
- jelly sweets,
- banana,
- dried fruit,
- jam sandwiches.
-
7Eat to Compete 1 hour pre-race
- If there is less than 1 hour before racing,
stick to sports drinks, squash, or water -
8Eat to Compete Recovery between heats/races
- During repeated events its important to
rehydrate and replenish your energy reserves. - Use sports drinks or water and jelly sweets.
These will be absorbed rapidly. -
9Post-race Recovery foods
-
- After your race, start drinking immediately to
replace lost fluids, and eat a sandwich, banana,
cereal bar or some dried fruit within the first
hour. Its a priority to ensure good recovery
takes place. -
10Post-race plan your recovery mealFast food for
fast athletes!
- Fast bolognese sauce
- (ready in 25 minutes)
- Provides
- 561kcal
- 40gm protein
- 87gm carbs
- 7.5gm fat
11 More meal ideas
12Competition Day Food
- Always take a supply of your own foods drinks
- Become familiar with your food fluid strategy
- If you feel nervous and cannot eat, experiment
using sports drinks and flavoured milk drinks
13Athlete Lifestyle A winning eating and drinking
strategy
14Athlete Lifestyle plan and prepare to win!
-
- Be organised
- Make a list of your competition foods and drinks
- Carry these with you each time
- Practice your winning eating and drinking
strategy! -
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