Karen Reid

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Preparing for Competition

• Karen Reid
• Accredited Sports Dietitian
• www.performancefood.co.uk

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Why Nutrition helps athletes to perform in
competition

• Top up energy reserves
• Hydration
• Recovery between events and races
• Prevent hunger
• Avoid GI disturbances
• Familiar routine develop your own competition
  eating and drinking strategy

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Competition Eating and Drinking Strategy

• Timing of food and fluid intake
• Travel
• Time of event
• Food availability plan to carry your own snacks
  and drinks
• Rehearse your strategy in training

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Athlete Lifestyle eating to fuel and recover
from training

• Race day breakfast
• Allow 3 hours after your last meal before racing
• Light carbohydrate energy snacks drinks 1-2
  hours before racing
• Less than 1 hour pre-race recovery between
  heats use sports drinks and compact carbs

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Athlete Lifestyle plan and prepare to win!

• Be organised
• Make a list of your competition foods and drinks
• Carry these with you each time
• Establish your winning eating and drinking
  strategy

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Breakfast Suggestions
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Light carbohydrate snacks 1-2 hours pre-race
50gm carbs for 36p
50gm carbs for 40p
46gm carbs for 20p
50gm carbs for 80p
50gm carbs for 56p
50gm carbs for 10p
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Foods Drinks for Rapid Recovery Between Events
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Carbohydrates for Recovery!

• Carbohydrate has an important role in recovery
• Spares protein and amino acids for muscle growth
  and regeneration
• Limited stores in body so must be replenished
  daily
• Target intake 1gm/Kg body mass after within 30
  minutes after training

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Carbohydrate snacks are essential for recovery!

• 2 Bananas 31gms carbs
• 2 nutrigrain bars 52gms carbs
• 2 frusli bars 42gms carbs
• Pot of mullerice 41gms carbs

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Recovery Foods and Drinksconsume within 1 hour
after competition
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Recovery snacksHow much is your carbohydrate
costing?
Energy bars typically provide between 28-54gms
carbohydrate and cost from 85p - 1.50p per
bar Fat content ranged from 0.9 - 6.0gm per bar
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Performance Food protein Recovery Shake

• Add 50gm skimmed milk powder to 1 pint skimmed
  milk to double the protein
• Use milk shake flavour for extra carbs
• Provides 99gms carbs, and 35gms protein for
  around 80p

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Hydration

• Take at least 2 litres of fluid with you
• More in hot weather
• Suitable choices
• Sports Drinks
• Water
• Diluted squash
• Check your urine colour
• Pale
• Pee chart 3 or less

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Competition Day Food

• Always take a supply of your own foods drinks
• Become familiar with your food fluid strategy
• If you feel nervous and cannot eat, experiment
  using sports drinks and flavoured milk drinks

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Performance Food Booklets5.00
eachwww.performancefood.co.uk
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The week before
Maintain good energy (muscle glycogen reserves)
by including a starchy carbohydrate food at each
meal
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Developing your Personal Nutrition PlanAdd a
carbohydrate meal/snack after training for
recovery
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10 Point Nutrition Charter

• Assess where you are on the charter
• Decide what you are achieving
• Identify actions that you can work towards with
  your coach/parents or fellow athletes

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Meals and Menus
Lean burgers 38gm protein 65gm carbs Less than 5
fat Excellent source of iron
Fruity wraps make a great energy snack 75gms
carbs each
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More meal ideas
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Performancefood.co.uk membership features...
Price   50.00(Excluding VAT at 17.5)
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Thank you for your interest!
FOR MORE INFO...
Fact sheets Booklets Meal and snack
ideas Membership benefits
Visit us at www.performancefood.co.uk