Food On the Day of the Match

Food On the Day of the Match

 

Arrangement of food on game day aims to provide food and fluids are sufficient to meet the energy and nutrients to glycogen reserves maintained. There are several requirements must be met in setting which food on game day, another between 1) Self-nutrition in accordance with the needs of the division protein 10-12%, 15-20% fat, carbohydrate 68-70% of total calories; 2) Many contain vitamins; 3) Easy to digest, not carbonated and fibrous, and not stimulate (spicy, sour) because the athlete will require a high concentration, and 5) Liquid sugar is given in low concentrations.
In addition to the above terms, there are some things that need to be addressed:
a) Choose foods high in carbohydrates, especially complex carbohydrates, such as rice, noodles, vermicelli, macaroni and pastries, muffins, biscuits, krakaers, and others.
b) Avoid simple carbohydrates, such as sweet drinks or sugar, because sugar sweetened beverages with more than 2.5 gram/100 ml of water (hypertonic) will cause hiproglikemia (decrease in blood sugar levels). The symptoms include weakness, irritability , headache, hunger, pale and sweating, confusion, convulsions, loss of consciousness. This happens because the brain is deprived of the food supply (glucose is the only source of food for the brain).
c) Avoid foods that are too much sugar, like syrup, soft drinks, chocolate, one hour played. The use of sugar before the match would be detrimental because in addition to having an osmotic effect, also increases insulin secretion which will result in hypoglycemia.
d) Set the time to eat according to schedule matches.
e) Taking into account the time of digestion of a given type of food.
f) Provide additional food in liquid form that is rich in nutrients as liquid food leaves the stomach faster than solid food and was given two hours before competing.
g) When habit near the time of play can not eat enough then dinner should be sought before the day match many carbohydrate foods and snack foods that are not selected before many carbohydrates and low fat, for example krakers, biscuit, coast. Whole-owned (perfect milk) including foods / drinks contain lots of fat that should be avoided, for a long time digestion which aggravate the stomach during a match.
h) Avoid heavy meals-fibrous. Fibrous vegetables or raw vegetables would cause the volume of faeces which aggravate the digestive tools.
i) Avoid stimulating foods and gassy. Foods that are too EDAs, too acidic and contain gas, such as cabbage, collards, durian, the numbers should not be consumed before the match, because it would interfere with the digestive process and cause discomfort in the stomach.
j) Alcohol should be abandoned. Athletes should be quite selective in choosing the food / drink before the match because lately a lot of factories that supply drinks alcohol occasionally. Although alcohol including instant source of energy for working muscles and provide high calories (1 gram yield, 7 calories), this drink gives a lot of adverse effects among which are:
1. Alcohol is a depressant to the central nervous system
2. Accelerate the production of lactic acid causes fatigue
3. Interfere with the nerve: reaction time, affects reflexes, speed and coordination to be slow.
k) Need to considered. Costil research caffeine consumption in 1978 of marathon runners are given a drink as much as 2 cups of coffee an hour before the match, showed good results. They were able to improve her appearance 10-15 minutes faster. It can be explained that "Endurance Competition" at first reduced carbohydrate, while the fat-free originating from growing. One of the effects of caffeine found in coffee, tea and coca is to stimulate mobility fat so that free fatty acids into the bloodstream. With the improvement of fat metabolism, the use of glycogen can be saved so that it will improve endurance. However, the effects of caffeine negatif to consider such as caffeine is a stimulant that can increase the nervous tension that confusing, often is also followed by the occurrence of depression during the match. Another result is the Atlet caffeine-sensitive substance will cause insomnia, eksrasistolik and diuresis. Therefore, the use of caffeine,
l) Provision of food that has been recognized by athletes or foods that contain meaning for the relevant get done, but be selective. For example for the athletes who love chicken meal from fast food restaurants, the menu should be replaced before competing grilled chicken.
m) Provide plenty of fluids with a specific time interval.
n) The structure of the pattern of the dish as a meal pattern in the maintenance phase of nutritional status modified to adding new types of high-carbohydrate snacks.