Monday, November 21, 2011
But you can avoid a good portion of that with a good eating plan, pre-competition.
Some say you need to start a week beforehand with a protein-only diet for three to four days and then to carbo-load the three days prior to the race. Studies have shown that depleting your carbohydrates and then to start them again does not necessarily yield an advantage.
Start three days before your competition and eat good carbs. Cooked veggies, pasta, rice, legumes, meat low in fat, slices of bread, yogurt and fruit are all items you should base your diet on. Also try and consume a little more salt. A good way to do that is to find the mineral water that has the highest salt content, get a relatively large bottle and drink it for the next three days.
The day of the race, be sure you eat the foods you know and have tested previously for breakfast. Hydrate yourself 30 minutes before with a bottle of hydration and be sure to drink and eat during the race.