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Pre Event Meal
The meal you eat before an event or competition provides a final opportunity to top up the muscle and
liver fuel stores. The ideal meal is a high-carbohydrate, low fat one. Some athletes like to adapt one of their everyday meals or you have a special pre-game eating ritual. Larger meals should be consumed 2-4 hours prior to competing whilst lighter snacks can be consumed 1-2 hours beforehand. For events later in the day you might like to combine these strategies.
Examples of suitable pre-event meals
The meal you eat before an event or competition provides a final opportunity to top up the muscle and
liver fuel stores. The ideal meal is a high-carbohydrate, low fat one. Some athletes like to adapt one of their everyday meals or you have a special pre-game eating ritual. Larger meals should be consumed 2-4 hours prior to competing whilst lighter snacks can be consumed 1-2 hours beforehand. For events later in the day you might like to combine these strategies.
Examples of suitable pre-event meals
- Cereal + milk or yoghurt
- Toast, muffins or crumpets with jam or honey
- Canned spaghetti on toast
- Fresh or canned fruit
- Pasta with vegetarian or other low-fat sauces
- Rice dishes with low-fat sauces
- Sandwiches or rolls with low-fat fillings
- Fruit smoothie
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During event
It is in every athlete’s best interest to replace fluid lost through sweat by drinking during an event. This is sometimes practical in sports with quarter and half time breaks. Yet other activities require the ability to drink while participating such as running and cycling. Water is the best drink for people in events that last less than 90 minutes.
Sports drinks
For activities that go for longer sports drinks containing carbohydrates provide the brain and muscles with extra fuel. Sports drinks simply replace fluid and carbohydrates simultaneously during exercise. . These drinks contain carbohydrate to help delay fatigue by providing glucose to the muscles and electrolytes to replace sodium
lost in sweat.Sports drinks are often expensive though and many people don’t use them in the right sporting situation. As alternate ways to replace carbohydrates some athletes use cordial, fruit, bars or confectionery. For prolonged events 50g per hour of carbohydrates is recommended. The best strategies are decided through experience and personal preference. .
It is in every athlete’s best interest to replace fluid lost through sweat by drinking during an event. This is sometimes practical in sports with quarter and half time breaks. Yet other activities require the ability to drink while participating such as running and cycling. Water is the best drink for people in events that last less than 90 minutes.
Sports drinks
For activities that go for longer sports drinks containing carbohydrates provide the brain and muscles with extra fuel. Sports drinks simply replace fluid and carbohydrates simultaneously during exercise. . These drinks contain carbohydrate to help delay fatigue by providing glucose to the muscles and electrolytes to replace sodium
lost in sweat.Sports drinks are often expensive though and many people don’t use them in the right sporting situation. As alternate ways to replace carbohydrates some athletes use cordial, fruit, bars or confectionery. For prolonged events 50g per hour of carbohydrates is recommended. The best strategies are decided through experience and personal preference. .
- Examples of 50g carbohydrate snacks
include - 750 mL sports drink or cordial
- 500 mL fruit juice or soft drink
- 250 mL fruit smoothie
- 3 medium pieces of fruit
- 1 carton of fruit yoghurt + 250 mL of fruit juice
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Post Event Recovery
After an event, refuelling your energy stores is a key priority. Usually muscles take 24 hours to restore fuel back to their original level. If the time between exercise sessions is short less than 8-12 hours timing is very important. For the best recovery, a carbohydrate rich meal or snack within 30 minutes after competing is ideal. 50-100g of carbohydrate is enough to start the refuelling process. Another snack or meal within the next 2 hours is the next step of recovery.
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After an event, refuelling your energy stores is a key priority. Usually muscles take 24 hours to restore fuel back to their original level. If the time between exercise sessions is short less than 8-12 hours timing is very important. For the best recovery, a carbohydrate rich meal or snack within 30 minutes after competing is ideal. 50-100g of carbohydrate is enough to start the refuelling process. Another snack or meal within the next 2 hours is the next step of recovery.
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