Define Tips that should be followed before an event Start?
Before the event, following tips should be followed:
- As the glycogen stores may be used up during night, a high carbohydrate snack on the morning of the event may be required to replenish liver glycogen stores.
- Snack should comprise high-carbohydrate and low-fat foods providing 500- 1000 Kcal should be consumed.
- High sugar foods must be avoided as they lead to dehydration, cramping, nausea and diarrhoea.
- On regular training days, instead of large meals, small meals or a snack every 2-3 hours should be taken.
- Meals should be taken about 2-4 hours before exercise.
- Eat less food if eating within two hours of exercise.
- Dinner on the previous night of the competition is also important. The meal should be such that it ensures proper sleep and adequate fuelling up.
- Familiar and easily digestible foods should be consumed. Any newer food or foods with known allergies or known to cause gastrointestinal upsets should be avoided.
- Foods heavy on stomach like fried foods or high fibre foods should be avoided on the day prior to competition.
- Too much of protein intake should also be avoided as it increases water excretion leading to a state of dehydration. Moreover, protein is digested more slowly.
- Liquids or a small snack an hour before exercise can be taken.