Nutrition before training and competitions

Many sportspeople believe that the meal before a competition is very important. This is based on their conviction that the meal is decisive in terms of their performance ability. There are basically no objections to this idea. But it should not be forgotten that nutrition during the week of training they have just completed, as well as the food and fluid that they consume during the competition itself, are also very important factors. The meal before the competition should be regarded as an opportunity to fine-tune the carbohydrate and fluid balance, and also to ensure wellbeing and confidence.

The key points in the days prior to the competition are:

- Topping up the energy reserves (carbohydrate-rich diet, possibly with carboloading)
- Optimizing other recreational factors (reducing the stress of training)

It is not possible to fill up the store of carbohydrate on the day of the competition if it has been neglected in the preceding days due to an unfavorable diet!

When should food be taken?

Food that has been consumed only becomes useful once it has been digested and the nutrients it contains have been absorbed. This means that the timing of food consumption should be coordinated so that the nutrients are available precisely when they are needed (i.e. during the exertion). The period needed for digestion depends on the type and quantity of food. Foods that contain fat and protein or are rich in ballast prolong the digestion time and may increase the risk of digestive problems during sport. At the same time, eating larger quantities of food results in a longer digestive period than is needed for smaller amounts. The ideal time to take food is highly individual and is specific to each type of sport. However, a valid rule of thumb is:

- 3- 4 hours before the exertion starts: Take an easily digestible meal.
- 1- 2 hours before the exertion: More small snacks.
- A meal before a competition should supply carbohydrates but be low in fats, protein and ballast.
- Attention should be paid to additional fluid intake prior to exertion (minerals and vitamins are often supplied at the same time).

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