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.