WHAT YOU
SHOULD EAT BEFORE A MEET
The three to four days leading up to a meet
are so important to being successful. Tired legs during a race are the biggest
problem and proper eating before a meet can dramatically delay those tired
legs. You can maintain a high level performance throughout a race if your body
is given 48 to 72 hours to properly hydrate and fuel.
The energy used during a race comes from the
glycogen stored in the muscles and liver. Glycogen is a form of sugar that
comes from eating carbohydrates. One of the most important things to consider
in a pre-meet meal is to eat enough carbohydrates to fill the muscle and liver
stores. However, the carbohydrates you eat cannot properly be converted into
glycogen and stored in the muscles and liver without water. Therefore, water is
a critical part of storing glycogen. Remember, the ability to produce speed and
power during a race is dependent on how much glycogen is available to the
muscles.
The
meals you eat three to four days before a meet should be high in complex
carbohydrates and low in fat. The meal you eat
the night before the meet should be one-third protein (chicken, fish) and
two-thirds starchy foods (rice, potatoes, pasta). You should drink 12-16 ounces
of water with each meal. In addition, the night before the meet, you should eat
a high carbohydrate snack (frozen yogurt, cereal bar, fruit)
and a glass of water one hour before going to bed. If you want to have a great
race, waiting until the day or night before the race to eat properly is too
late!
On
the day of the meet, you should be up at least 2 hours before your race and eat
at least 1 ½ hours before your race. Your breakfast
should also be high in carbohydrates (waffles, pancakes, toast, bagels,
breakfast shake) and you should again drink a full glass of water.
If your race is later in the day, try to eat
three to four hours before the event. A light high carbohydrate snack (frozen
yogurt, cereal bar, fruit) can be eaten 1 ½ hours before your race. Again,
water is so important, drink 8 ounces of water thirty minutes before the start
of your race.
Foods that are High in Carbohydrates:
Multi-grain cereals, whole-grain cereals and
breads, fresh or dried fruits, lowfat yogurt, bagels,
pasta, beans, fruit bars, pretzels, vegetables, rice, toast, waffles, pancakes,
bread, potatoes, sports drinks, nonfat milk.
BE PREPARED!
The day of the meet can be a great
experience if you do one simple thing… be prepared.