A healthy diet is the fuel you'll need to compete..
Training for competition entails more than just logging miles and lifting iron. What you eat while training for a competition can affect your overall performance. How much and when you eat can similarly bolster or hurt your final result in a race, game or other competitive activity. To ensure that you compete well, adopt a diet that maximizes energy and strengthens your body. On your marks, get set, go eat right!
Instructions
1. Pasta is a common pre-game meal for athletes.
Eat carbohydrates. An athlete's diet should consist of 55 to 60 percent carbohydrates, which are the body's main energy source and which work to refuel the body. Carbohydrates are found in bread, pasta, grain and other sources.
2. Almonds are an excellent sources of 'good' fat.
Say yes to fat. About 30 percent of an athlete's diet should come from unsaturated fat sources, such as oils, avocados and nuts. According to Dr. Barbara Roberts, director of the Women's Cardiac Center at the Miriam Hospital in Providence, fats help you absorb vitamins A, D and E, and are vital for your nervous system.
3. Protein foods, such as fish, keep your muscles strong.
Bulk up with protein. The remaining 10 to 15 percent of your diet should include protein, found mainly in meat, fish and chicken.
4. During a run, drink about 8 oz. of water every 15 minutes.
Drink as water as you expel. Since 55 to 70 percent of your body weight is water, it is important to be hydrated to maintain your body's fluid level, according to Fitness.gov. This means drinking fluids before, during and after all workouts and competitions. The amount depends on how much you sweat.
5. An ideal pre-game meal is oatmeal.
Eat a snack or a meal before a competition to energize you and to ward off hunger during the event. Fitness Magazine recommends eating 400 to 600 calories three hours before a competition, so you will have energy but your stomach won't be full.
6. Avoid a big meal soon after a major workout.
Eat a snack to replenish nutrients and have a sports drink after competing to replace electrolytes you burned off. Cindy Sherwin, a registered dietitian and personal trainer, recommends a slice of whole-grain toast with peanut butter and jelly within an hour of finishing a run.
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