Competition nutrition - The University of British Columbia Athletics
EATING BEFORE COMPETITION Is eating before competition important? Eating and drinking before competition is an opportunity to fine-tune your nutrition strategy before competing, but paying great attention to your nutrition just before competing will not make up for poor nutrition through the week. It’s important to be reflective with your pre competition nutrition practices to find foods and fluids that are comfortable for you and affect your performance positively.
What do I need? Where macronutrients are concerned, protein and fat intake generally remain the same on competition day, but carbohydrates will need to be adjusted. The quantity carbohydrates needed before competing will depend on a number of factors including body weight, comfort and duration of competition. For example, a high jumper may not need much fuel for their competition per se, but needs to eat well given the long day at the track. Meanwhile, a rugby athlete will need a lot of fuel for an 80-minute game. The following are guidelines to examine what quantity of food is right for you pre competition. Time 24 hours before
Early morning competition
3-4 hours pre
1 – 2 hours pre Within 30 minutes During short or low intensity competition During field sport or high intensity court sport During long duration >90 minutes
Focus on increasing carbohydrate foods and drinks at all meals if: • Your event is 60 minutes or longer • You struggle to eat on competition day • You are competing early in the morning • Have a light carbohydrate snack and some healthy fats at breakfast • Consider using a sports drink during • Recover well after your heat or competition • Focus on high fibre, low sugar carbohydrates • If carbohydrate requirements are very high, use high sugar carbohydrates to increase intake • Focus on easily digested carbohydrates or sports foods • Focus on easily digested carbohydrates or sports foods • Energy demands may not be high during performance • Focus on regular small meals and snacks over the day • Energy demands will be high therefore fast delivery of energy is required
• Energy demands will be high but gut sensitivity to high sugar foods can be problematic • Higher fat foods may be useful and well tolerated
Suggestions Add an extra serve of carbohydrate to your evening meal Have a carbohydrate snack before bed Granola bars, smoothies, yogurt, fruit or juice Nut butter, avocado, eggs, nuts, seeds 1 – 4 g per kg body mass Focus on pasta, rice, potato, kamut, couscous, bread 1 - 2g per kg body mass Granola bars, smoothies, yogurt, fruit or juice Small bites of granola bars, smoothies, yogurt, fruit or juice See above
30 – 60g of high sugar carbohydrate per 60 minutes of exercise for example sports drinks, gels, sport chews See above Nut butter, fat based energy bites, nuts, nut and seed bars
A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016
Increasing body weight and intensity therefore increased needs Female 65kg Moderate intensity day = 65kg x 5g/kg = 325g carbohydrate Time Breakfast
Male 95kg High intensity day = 95kg x 6g/kg = 570g carbohydrate
Food (each contains 50g carbohydrate) 1 cup cereal 1 cup yogurt Granola bar Whole wheat bread sandwich Granola bar Banana 1.5 cups pasta 350g carbohydrate
Time Breakfast Mid morning Lunch Pre game During Game Recovery Evening meal Total
Food (each contains 50g carbohydrate) 1 bagel + 1 cup cereal + dried fruit + 1 cup juice Banana 3 cups pasta + bread roll Granola bar + dried fruit Sports drink Granola bar + 2 cups chocolate milk 1.5 cups Rice 750g carbohydrate
*for more 50g carbohydrate examples, see the carbohydrates information sheet and check nutrition label information.
Tee off Lunch Tee off Recovery Evening meal Total
Should I avoid carbohydrates before activity to lose weight? Fasted training (no carbohydrates for a period of 8 hours or greater) can be used as a highly specified, supervised training strategy if undertaken at an appropriate time in the periodized cycle. However, deciding to randomly train without carbohydrate may result in a poor training session and feelings of fatigue. Competition is not an appropriate time to avoid carbohydrates so at this point you should fuel as outlined above. If you are trying to lose weight by limiting carbohydrates before training, think of the session’s goals. If the session is a light, steady state 60-minute session, undertaking this session fasted may be ok. If the session is a strength or high intensity session, and lasts longer than 60 minutes, you will likely need to fuel for this session.
Take Home Messages 1.
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Carbohydrates are an important source of fuel during activity and important for performance in many sports. Carbohydrate intake should be adjusted on competition day to meet energy expenditure. Plan your carbohydrate intake and reflect on energy levels and comfort and adjust as necessary **Please speak with your Sports Dietitian for further information**
A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016
