Food Before Compete

Food Before Compete

Food arrangements also need to be done before before athletes competing. The purpose of these settings:
1. Preventing hunger and weakness.
2. The body is full of energy despite an empty stomach.
3. Ensuring hydration status.
4. Digestion is not burdened during play.
5. Athletes feel ready to compete.
Various sports have different time duration of the game, so is the severity of the match. To that end, the main energy system must be known in supplying the energy needed for physical activity. This is related to setting food before competing.
Food before the match is only a small role in providing energy, but needs to be given to avoid hunger and weakness so that athletes can perform optimally. Actually there are no special foods that can increase performance in sports, but when eating arrangements will affect the performance of athletes. For that, the diet should be planned ahead of competing well in order for athletes to compete not feel shortage of food. Give your diet regularly and avoid heavy foods that are difficult to digest.
Two or three hours before competing, athletes should be provided with a menu of light meals, but high in carbohydrates (preferably in the form of complex carbohydrates, because in addition to containing carbohydrates, also available other nutrients such as vitamins and minerals are absorbed slowly). Stomach full of food will interfere with the performance when playing. High-protein foods should be avoided because of metabilisme proteins will happen the rest of the substances that are toxic, such as ammonia and urea. Excessive protein intake will force the kidneys and liver work extra to make dektosifikasi (antidote). Ammonia and organic acid metabolism proteins would be a diuretic that allows us to remove the urine so that it will burden the athletes during the competition.
Eat before the match should consist of a light menu that is already known or can be consumed by athletes, because eating has an emotional meaning and it must be remembered that the tension ahead of the match will influence performance. In addition, choose foods that are easily digested. Avoid fatty foods because it will burden the digestive tract. One of the diet during the period of the game are called achievement diet (a diet high performance), ie, high-carbohydrate diet (70-80%) of the total calories needed per day is done several days ahead of the game. The way above is called "carbohidrat loading / superkompensasi glycogen / Hiperkompensasi glocose".
Carbohydrat loading aims:
1. Prevent the occurrence of hypoglycemia, which is characterized by symptoms of headache, blurred vision, confusion, fatigue that can interfere with performance diet.
2. Soothe the stomach from eating the stomach will neutralize gastric juices so that the stomach does not feel pain and reduce hunger.
3. Forming glycogen reserves, could achieve a regular diet.
4. Maintain adequate fluid and electrolytes to prevent dehydration.

A variety of things to consider in drafting carbohydrat loading include:
1. Should not be done in children and adolescents.
2. Supervision of experts, especially for patients with diabetes mellitus and hipertriglycerilemia.
3. Should be introduced and tested long before playing to avoid the presence of tolerance and elegri to a certain food ingredients that are not known in advance.
4. Awarded 2-3 kalisetahun for athletes who have experienced
5. No need to be given to sport short distances, such as sprinting 100 meters, because the diet can be enough. In addition, with the addition of weight, the athlete will feel stiff and heavy in competition.

Carbohydrat loading experienced improvements primarily conducted by American experts physiology. The way is as follows:
1. Carbohydrat loading done seven days before the match. So, the first three days of weight training athletes run up to the point of exhausting fit of each sport, with a normal diet, so at this stage will occur fluctuations in muscle glycogen stores.
2. The next four days prior to biting, light exercise with high-carbohydrate diet provided approximately 250-225 grams, adequate protein and low in fat, so that on game day muscle glycogen stores increased rapidly, becoming 5gram/100gram muscle and athletes ready to compete.

For endurance sports, such as the marathon and cycling loading carbohidrat way is very useful because muscle glycogen stores can be increased three times than usual, so it can be used for heavy ajtifitas that takes a long time. In addition, hydration status can be maintained for the use of 1 gram of glycogen is always accompanied by the release of 2.7 grams of water. If the aerobic metabolism of glycogen experience, will form 0.6 grams of water, so that the liberation of 1 gram of glycogen sejumblah water will be obtained for less than 3 grams. It is enough to stop the fluids lost.
1. Many of the benefits derived from carbohydrat loading, but this way is not always good, there are some disadvantages, among others: There was weight gain in the phase of high-carbohydrate diet for 2.1-3.5 kg because of water retention caused by glycogen.
2. Experiencing gastrointestinal pain, especially if excessive sugar consumption.
3. There is a severe and exhausting exercise on the last day before the game.
4. Food taste bad and big volume.