Rodrigo Rorro Moath contributes his vision in nutrition that we must follow the previous week of a competition. Tips based on experience and learning.
In sport, training, nutrition, competition,
All this is science and art in equal parts And, as such, they require that we apply scientific rigor and to be meticulous. But let's not forget the improvising facet, especially if we talk about resistance sports since L
or more normal that a thousand and one not expected things happen to us.
This part (having to deal with imponderables) is one of the things that we like and motivate some but others
It is an added stress and makes them feel uncomfortable and unsafe so we will try to do a quick review of some of the truquillos or tips that we can take into account
facing the moments prior to a competition.
They are mere advice or suggestions and many times they are thugs of perogrullo but that makes them stop being
Fully applicable And that are those typical things that, until they tell us in writing, we do not take them seriously.
1.- Make carbohydrate loading, no fat load
The carbohydrate load is one of the resources that are most used in resistance sports and, although it is not an infallible method and has its risks, if it is done well,
It can give very good results.
In the article "How to make a correct load of hydrates" explained very well how to do it and, as it was explained,
We must focus on complex carbohydrates, with low glycemic index (legumes, non -refined, integral flours, etc.) and avoid simple sugars as much as possible.
Similarly, being recharging
It does not give us a free way to get a wake of everything that looks like carbohydrates But that carries a large number of additions, usually in the form of fats: pizzas, lasañas, pastries, ..., above all, if it is industrial or precooked.
The objective is to recharge the hydrates and
have soft digestions, that do not overload the digestive system, which will already suffer theirs in the competition.
2.- Do not hit last minute beatings
You have sin or not, you arrive left over or lacking training, ... no matter, a beating in the previous days or the last week
You will not make you recover anything and, in fact, you get the opposite effect, tire uselessly.
This speaking only at the level of fatigue but at the level of energy deposits, idem, why empty them at all? Keep them as they are, well full and
Take care of them to melt them on the day of the competition.
Neither do you hit a week sitting on the couch but with you mobile, you hit
A pair of quality sparkles to wake up the body And things can be enough for most competitions.
3.- No last-minute diets
The previous point can be applied to the diet and the adjustment of the weight because what you have not done,
You are not going to fix it in a few days, all you can get is
break a state of equilibrium Have well taken in the body.
It is preferable to arrive with half a kilo of your theoretically ideal weight to try to reduce it in the last 3-4 and that what you have achieved has been to empty the energy reserves and water they accumulate. You will have lowered half a kilo but
It will be fair of what you will need as fuel So you will have done the fool and you will go under energy.
4.- Hydrater correctly
Eye, I said "correctly" and that does not imply
Neither little nor little Because so bad is to throw yourself all the last week I don't know how many liters of isotonic drinks (strange custom that I do not understand and that has no scientific justification), like throwing yourself every day in dry land, pissing color cognac.
The main thing is
Drink water and have meals that have liquids so that the color of the urine is transparent, that it frequently urns and that with what you eat there is a suitable salts. You can supplement with some soft isotonic drink like
226ers isotonic Drink or salts such as
226ers Salts Electrolytes, but it is not essential and it is not necessary to be throughout the day because
It is so bad to get short as to go.
5.- Eat and drink as you usually do
Do not change food and drink habits, neither in the type nor in frequency, nor in formats, ... if something usually works for you and it serves to endure the training machaques
Why is it not going to be the best for an effort like the competition?
Surely there are a thousand food and magical drinks, designed by super laboratories and with scientifically proven results but and if you
What is going Is your salad, your grilled fillet and your good rations of fruit (plus some beer and some caprichito)?
Well, nothing, it is still the same, that you will be much better at the physical and psychic level, all you have to do is try to be a bit ready and focus on those meals and drinks that are more pleasant, less heavy and than at the same time to satisfy yourself please,
That is enough To have a diet that will do well.
6.- Control the fiber
The fiber is a great companion but
have a little care In this last week, especially with which it is not soluble (p. Integral cereals) because if one of its main effects are not digested, it is the
Increase in intestinal traffic And, if it comes out before the competition, well, but as if waiting for you, the same makes you stop to take notes
at the least desired time.
If they are soluble fibers (eg dehydrated figs), it is not so problematic and can even be beneficial if they are taken with sufficient margin because, in addition,
They are well loaded with nutrients That we are going to take advantage of.
7.- Competition day food
The "Day D" has already arrived so you are not gañán and do not throw away everything you have been doing in recent weeks or months.
Now you have little to win and a lot to lose so focus on being relaxed, take some things that take away the empty stomach sensation but
Do not get obsessed with trying to put a lot of food into the body Because most likely, this energy is no longer used unless it is a very long duration test,
The body is going to pull what it already has in the deposits.
Hydrate well, drink every so often, have no feeling of thirst either. But most importantly:
Listen to your body !!!
If you find it hard to eat, do not insist, better go out with a vacuum feeling than empanzonado. If you are hungry, eat in moderation and
Let it be something that you usually dig, that has energy and that does not imply much volume or weight, etc.
#FeedYourDreams
Article based on "8 last-minute nutrition tips for endurance athletes"
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