PRE-COMPETITION NUTRITION Optimum nutrition before the competition
Introduction 2 Here is what you will learn in this unit: Nutrition for peak performance Nutritional strategies the week before competing How to prepare for: short events (less than 4 minutes) endurance events of over 90 minutes endurance events of less than 90 minutes (or multiple heats) weekly events How many calories pre-competition? How to make weight for a competition Pre-competition weight loss do s and don ts The day before competing: how to prepare What to eat when nerves kick in Includes the following downloadable material for immediate use with your client: Carbohydrate Intake 3 Days Prior (table) Pre-competition Checklist Pre-competition Meal Plans
Nutrition for peak performance 3 Your client s diet before a competition will have a big impact on their performance, and could provide them with that winning edge! What your client eats and drinks on the day of the event can affect their ability to recover between heats and their performance in subsequent heats. This module covers the whole of the competition period, including the week before the event, during, and after the event. It consolidates much of the information presented in preceding modules, in particular Modules 4 and 5 on carbohydrate intake, Module 6 on weight control, and Module 7 on fluid intake, and provides specific guidelines for arriving at the competition well-hydrated and with full glycogen stores. We ll give you pre-competition sample eating plans, which you can use as a basis for developing your client s personalised programme, suitable precompetition meals and snacks that can be eaten between heats and events. For those athletes who need to make weight for their competition, this module gives a simple step-by-step nutrition strategy that will help your client lose body fat safely and effectively!
The week before competing
Preparing for the competition 5 During the week before a competition, your client s two main aims should be as follows: 1. to fill muscle and liver glycogen stores so that they compete with a full fuel supply 2. to keep well hydrated. Your client s preparation will be dictated by: the kind of event that they are competing in the importance of the event how frequently they compete
Short events of less than 4 mins 6 Short duration, all-out events lasting less than 4 minutes are fuelled by Adenosine-triphosphate (ATP), Phosphocreatine (CP) and muscle glycogen. If your client is competing in a sprint event, it is important to allow enough recovery time after their last training session, and to make sure their muscle glycogen stores are replenished. Muscle damage will delay the recovery process. Training which may cause muscle fibre damage should either be scheduled earlier in the week to allow for recovery or avoided altogether! Such training includes plyometrics, heavy weight training and hard running. TOP TIPS! Your client should reduce their training over the pre-competition week and rest during the three days prior to the competition. The final 3 days, your client should aim to consume between 7g and 8g of carbohydrate per kg of body weight a day. Use the first column in the table (next page) as a guide to the amount of carbohydrate your client should be eating in the final 3 days.
Source: The Health Sciences Academy Carbohydrate Intake 3 Days Prior 7 Use this table as a quick reference for recommended carbohydrate intake (3 days prior to the competition) for athletes of different body weights: Body weight (kg) Daily carb intake equivalent to 7g - 8g per kg of body weight Daily carb intake equivalent to 8g - 10g per kg of body weight 65 455g to 520g 520g to 650g 70 490g to 560g 560g to 700g 75 525g to 600g 600g to 750g 80 560g to 640g 640g to 800g 85 595g to 680g 680g to 850g 90 630g to 720g 720g to 900g
Endurance events of more than 90 mins 8 If your client is competing in an endurance event lasting longer than 90 minutes, they may benefit from carbohydrate loading. Please revisit Module 4 for this. In summary, your client should consume a moderate carbohydrate diet (5 to 7g per kg of body weight a day) for the first 3 days (this should be less than your client is used to eating), followed by a high carbohydrate intake (8 to 10 g per kg body weight a day) for the final 3 days. You can use the table in the previous page as a generic guide to the amount of carbohydrate your client should be eating during the precompetition week. TOP TIPS! Create your client s personalised carb loading plan by using the Event Carb Loading Planner in Module 4. Your client s last hard training session should be completed one week before your competition! Then taper/reduce the training during the final week, perform only very light exercise and rest the day prior to their competition!
Endurance events of less than 90 mins (or multiple heats in one day) 9 If your client s event lasts less than 90 minutes, or if the competition schedule includes several short heats in one day, their muscle glycogen stores can become depleted. Examples of events with multiple heats include swimming, track cycling and track and field athletics. TOP TIPS! Fill muscle glycogen stores by tapering/reducing training during the final week and maintaining or increasing the carbohydrate intake to about 7 to 8 g per kg of body weight a day during the 3 days prior to your competition. Use the previous table in this unit as a guide to the amount of carbohydrate your client should be eating in the final 3 days.
Weekly events 10 If your client competes weekly or even more frequently (e.g. in seasonal competitions such as football, netball and cycling), it may not be possible to rest for 3 days prior to each match or race. Your client would end up with virtually no training time! TOP TIPS! Perform lower intensity training or technical training during the 2 days before the match and taper only for the most important matches or races. Increase the carbohydrate intake during the final 2 days to 8 to 10 g per kg of body weight a day. Use the previous table in this unit as a guide to the amount of carbohydrate your client should be eating during the final 3 days.
How many calories pre-competition? 11 For all events, your client s total calorie intake should remain about the same as usual during the pre-competition week, but the proportions of carbohydrate, fat and protein will change. It s best to eat larger amounts of carbohydrate-rich foods (e.g. potatoes, bread, rice, dried fruit) and carbohydrate drinks, and smaller amounts of fats and proteins. However, if your client is performing a week-long taper, they need to reduce their calories slightly to match the reduced training needs. Your client can do this by reducing their fat intake; otherwise they may experience fat gain! In practice, your client should eat at least 6 small meals a day, avoid gaps longer than 3 hours, and base all their meals on low GI foods. Use the sample eating plans included at the end of this unit as a basis for developing your client s nutritional programme during the pre-competition week. But remember this: While they provide the requirements for carbohydrate prior to competition, they are low in fat and protein and are not ideal for the rest of the season!
Pre-competition Checklist 12 Use this checklist to plan for your client s pre-competition week! Revisit Module 4 to calculate how much carbohydrate your client should consume in the days prior to the competition. Tell your client to avoid any new, or untried foods or food combinations during the pre-competition week. If your client is travelling or staying away from home, they should be prepared to take food with them. Try to find out beforehand what type of food will be available at the event venue and predict any nutritional shortfalls. Revisit Module 7 to calculate how much fluid your client should consume before and after training. Advise your client to rehydrate fully after training or practice sessions. Ask your client to check their hydration status by monitoring the frequency, volume and colour of their urine during the pre-competition week.
How to make weight for a competition 13 For weight-class sports such as boxing, judo, lightweight rowing and bodybuilding, it is an advantage to be as close as possible to the upper limit of a weight category. However, this should not be achieved at the expense of losing lean muscle tissue (by rapid and severe dieting), depleting glycogen stores (by starving) or dehydration (by fluid restriction, saunas, sweatsuits, diuretics). The principles for making weight for competition are similar to those for weight loss.
Pre-competition weight loss 14 TOP TIPS! Set a realistic and achievable goal weight. Allow enough time aim for a loss of 0.5 kg body fat per week. Make sure you sit down with your client and plan to make weight many weeks before the event and not at the last minute! Monitor your client s weight and body composition by skinfold thickness measurements and girth measurements. Your client should reduce their calorie intake by 15% and never eat less than their basal metabolic rate. Revisit Module 6 and use the Weight Control Calculator to devise your client s calorie, carbohydrate, protein and fat requirements on a weight (fat) loss programme. Alternatively, use the following quick guidelines: Maintain carbohydrate intake at 5 to 7 g per kg of body weight a day. Reduce fat intake to 15-25% of total daily calories (i.e. average of 20%). Minimise muscle loss by consuming approximately 1.6 g protein per kg of body weight a day. Eat at frequent and regular intervals (5-6 times a day). Your client should increase the amount and frequency of aerobic training.
Do s and don'ts of making weight! 15 Avoid losing weight at the last minute by starvation or dehydration, as this can be dangerous. Starvation leads to depleted glycogen stores and muscle loss: Your can t perform at your best! Dehydration leads to electrolyte disturbances, cramp and heartbeat irregularities. It is doubtful whether you can refuel and rehydrate sufficiently between the weigh-in and the competition: Aim to be at or within the weight category at least a day before the weigh-in. If it s very difficult to make weight without resorting to these dangerous methods, consider competing in the next weight category. A major problem with increasing the carbohydrate content of the precompetition week diet is that the extra carbohydrate, stored with an amount of water equivalent to 3 times its weight, can result in weight gain. While this extra glycogen is advantageous in most sports, it can be a disadvantage in weight-class sports where the cut-off weight is often reached by a whisker. Ideally, allow for an extra weight gain of up to 1 kg during the final week. In other words, make weight in advance aim to attain a weight at least 1 kg below the competing weight!
Source: The Health Sciences Academy Pre-competition Meal Plans 16 Providing 500 g carbohydrate Breakfast Providing 700 g carbohydrate Breakfast Use these sample eating plans as a basis for developing your client s nutritional programme during the precompetition week. 1 large bowl (85 g) breakfast cereal 200 ml skimmed milk 2 tbsp. (60 g) raisins 1 glass (200 ml) fruit juice Morning snack 1 banana sandwich (2 slices bread and 1 banana) Lunch 4 thick slices toast with honey 1 glass (200 ml) fruit juice 1 banana Morning snack 2 scotch pancakes 2 apples Lunch REMEMBER! While pre-competition plans provide the requirements for carbohydrate prior to a competition, they are low in fat and protein and are not ideal for the rest of the season! 1 large jacket potato (300 g) 3 tbsp. (90 g) sweet corn and 1 tbsp. (50 g) tuna or cottage cheese 2 pieces fresh fruit 1 carton low-fat fromage frais Pre-workout snack 1 large bowl (125 g uncooked weight) rice salad with 60 g turkey or 125 g beans and vegetables 2 slices bread 2 pieces fruit (80 g each) Pre-workout snack 1 energy bar 2 bananas Workout Workout 1 litre water or sports drink 1 litre water or sports drink Post-workout snack 1 serving of a meal replacement product Dinner Post-workout snack 2 cereal bars 1 carton (500 ml) flavoured milk Dinner 1 bowl (85 g uncooked weight) pasta 125 g stir-fried vegetables 60 g stir-fried chicken or tofu 2 slices bread and butter 1 large bowl (200 g) fruit salad Snack 2 slices toast with honey 1 carton low-fat yoghurt 2 large (2 x 300 g) jacket potatoes 1 carton (115 g) cottage cheese or fromage frais Broccoli or other vegetables 1 piece fresh fruit (80 g) Snack 1 carton (200 g) low-fat rice pudding
The day before competing
Preparing for the competition day 18 The day before the competition your client s main aims should be: 1. to top up muscle glycogen levels 2. to ensure appropriate hydration TOP TIPS! Continue eating meals high in carbohydrate that have a low GI throughout the day and drinking plenty of fluids. Maximise muscle glycogen replenishment by performing only very light exercise or rest completely. Do not skip the evening meal, even if pre-competition nerves kick in, as this is an important time for topping up muscle glycogen. Stick to familiar and simple foods, avoid fatty or oily foods and avoid alcohol, as it is a diuretic.
What to eat when nerves kick in? 19 Most athletes get pre-competition nerves and this can reduce your appetite and result in problems such as nausea, diarrhoea and stomach cramps. TOP TIPS FOR YOUR CLIENT! If you find it difficult to eat solid food during this time, consume liquid meals such as meal replacement products (protein-carbohydrate sports supplements), sports drinks, milkshakes, yoghurt drinks and fruit smoothies. Try smooth, semi-liquid foods such as puréed fruit (e.g. apple purée, mashed banana, apple and apricot purée), yoghurt, porridge, custard and rice pudding. Bland foods such as semolina, mashed potato, or a porridge made from cornmeal or ground rice may agree with your digestive system better. To reduce problems, avoid high-fibre foods such as bran cereals, dried fruit, and pulses. Avoid vegetables that cause flatulence such as the brassica vegetables (cabbage, cauliflower, Brussels sprouts, broccoli). Caffeine can cause anxiety and problems such as diarrhoea when combined with nerves. Consume little and no later than 3 pm to sleep well at night. Avoid anything that is new or unfamiliar. The golden rule with pre-competition eating is to stick with tried and tested foods, which you know agree with your client and won t cause any discomfort!
Test your knowledge! 20 a. List 2 pre-competition nutrition tips for each of the following: short events (less than 4 minutes) endurance events of over 90 minutes endurance events of less than 90 minutes (or multiple heats) weekly events b. Explain the do s and don ts of pre-competition weight loss: c. What are the 2 aims the day before the competition? d. What foods should you avoid when pre-competition nerves kick in?
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