Tips for the night before the competition

DIETETIC-NUTRITIONAL OBJECTIVES

GENERAL

Before a long-term test, we should increase muscle glycogen stores the night before, taking a diet rich in carbohydrates in the previous two days, based on foods such as fruit, starches, cereals and beverages rich in sugars ( Isodrink type, multicarbodrink, fruit juices, etc.)

For the muscular glycogen recharge, however, it is necessary to bring an optimal hydration, therefore we should not forget the water, and to face the training and hot days, use isodrink.

LUNCH

GENERAL NUTRITIONAL OBJECTIVE

SPECIFIC NUTRITIONAL OBJECTIVE

FOOD

(Dietary proposal)

The night before

test

Replenish and overload the muscle glycogen to the maximum.

• Make optimal hydration.
• Take very rich foods in HC and reduce protein and fat intake.
• Take at the end of the day about 11g of HC / kg of body weight.

1º- Pasta / rice dish / paella

2º-Pure of potato with a little meat / fish

3º-Very sugary pole: rice with milk / fruit salad / fruit with syrup / yogurt

Breakfast will be 3 hours before

test

• Replace the liver glycogen,
• Control possible diarrhea (excess of stimulants, drinks, or food-supplements unknown to the triathlete).

• Protocol the hydration with slightly hypotonic drinks. 0,5-0,7l / hour (type redkick).
• Do not eat foods with fiber.
• Take fast assimilation foods (dextrinated cereals type ...)
• Take astringent foods (quince, apple compote ...)

1º-Chinese pasta dish / rice / baby food

2º-Oatmeal omelette with half a can of tuna / turkey breast cooked...

3º- Sweet quince / fruit compote

Comments

We have the option of adding a rich source of protein with Formula80, SoyaProtein or Whey & more.

It is a good option, when we do not want to provide protein foods, add an extra protein and minimize the intake of fats (foods of animal origin (meats, fish, eggs, dairy), as well as proteins, contain fat in its composition These products will help to facilitate digestion, due to its composition, way of preparation and its minimum contribution of fat.