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Running – 10 nutritional tips to improve performance in a competition

Table of Contents

The break before

Forget any training plan for the last few days; put your feet up, rest and relax for a significant period before the competition. There are studies where it is recommended in the last 7-10 days before the competition to reduce the intensity and reduce the training time by 30% ; others advise shortening and intensifying speed intervals even other researchers suggest increasing the previous rest period by 10-13 days (Zankadas, Carter and Binate 1194).

These recommendations hide as one of their objectives, to recharge carbohydrates during these previous days.

 The day before – Carbohydrates

The day before the competition I recommend that you eat around 7-8 grams of carbohydrates for each kilo of weight .

I also recommend that you bring forward the eating time of the last supper , in order to ensure a good rest before the pre-competition early morning.

 The law of three hours

With this rule I recommend you to respect an interval of three hours between the end of a meal and the beginning of the competition, with the aim of avoiding during the effort an increase in the irrigation of the digestive system and a drop in the blood flow in the tissues. Muscular, causing a worse oxygenation and supply of nutritional substances.

 The last meal – Running diet

An important effort during digestion can cause disorders that manifest with stomach pains, and at the level of the diaphragm, abdominal pains, tachycardia, nausea and vomiting; so I recommend a  very digestible and complete intake for a perfect 메이저사이트 diet .

 The standby water ration

During this period of time, you are subject to real psychological stress due to the anxiety created by waiting for the competition. This tension can modify the hormonal synthesis and therefore the alteration of the glycerin value. In our experience, the waiting ration should be taken in liquid form (at room temperature) and should contain at least glucose, fructose and vitamin B1 . You should take 3 to 5 short takes, separated from each other by the same time interval, ending the last take 30 minutes before the start of the competition.

 The water ration during the competition

During physical effort, the loss of water from your body is considerable and can have fatal consequences on your performance. Therefore, a good supply of water, without waiting for the sensation of thirst, is essential to keep your capacities in perfect condition. In general terms, I recommend a consumption of between 150 and 200 ml. taken regularly every 15-20 minutes from the start of the competition . According to our experience, the liquid ingested should at least contain sugars, vitamin B1 and mineral salts.

 The solid ration during the competition

If the competition is of long duration, a regular solid contribution will be necessary through small snacks , adapting these small contributions to your caloric needs. You have to be clear that you will have to give more importance to carbohydrates before intense efforts and on the contrary, to the intake of healthy fats. I recommend an intake every 25-30 minutes and always in proportion to the losses of your calories.

 Hydration after the competition

After the competition I recommend you drink between 250-450 ml of alkaline water in order to avoid acidosis and dehydration , and between 250-450 ml of a drink rich in sugars, vitamin B1 and mineral salts , which allow you to rebuild the muscle glycogen. This entire water intake will allow you, through the urinary system, a good elimination of toxins produced by muscular effort.

 Post-competition proteins

Many times we become obsessed with eating more protein than we really need. During the day of competition I recommend that you do not eat more than 1.4-1.8 grams of protein for each kilo of weight, since during resistance exercises it is not necessary to contribute more.


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