To prepare for sports competitions, it is necessary to eat in such a way that the body can store a sufficient amount of energy, which it will "burn" in the process of active physical activity. To make this possible, the athlete must formulate the correct diet and strictly observe it.
Instructions
Step 1
To convert fats into glucose for energy production, the body needs to get enough oxygen and carbohydrates. Its endurance will primarily be determined by the amount of glycogen contained in the muscles and liver - when its reserves disappear, a person begins to feel chills, weakness and dizziness. To avoid this, be sure to eat carbohydrate-rich foods before the competition.
Step 2
When the body receives the required amount of oxygen, the liver will convert lactic acid into additional fuel. However, when its physical capabilities are exceeded, the liver can no longer satisfy all the body's needs for energy, which leads to the accumulation of lactic acid in the muscles and the appearance of painful sensations, forcing the athlete to stop exercising.
Step 3
Before the competition, you need to introduce potatoes, whole grain bread, rice and sauces into your diet. It is necessary to reduce the amount of consumed fats and spices, which impede the process of digestion and contribute to the development of dyspepsia from legumes. You should also minimize the intake of fiber in the form of fresh fruits and vegetable salads the day before the competition, as it can lead to indigestion.
Step 4
In addition, you need to exclude sausages and very salty foods from your diet, which will lead to thirst - and the use of an increased amount of liquid, in turn, will slow down the athlete's movements and make him heavier. To avoid this, you need to put a small amount of salt in food when cooking, which will protect the body from heatstroke, but will not retain liquid in it. The last snack should take place four hours before the start of the competition, but not later - otherwise, undigested food may cause nausea, pain in the side, provoked by gases accumulated in the intestines. Many athletes are nervous before the competition and therefore suffer from a lack of appetite, not taking food even five or six hours before their start, which also negatively affects the body's endurance.
