Proper training and nutrition are also very important for the performance of individuals who do sports. While the body adapts to the new situation, it develops according to the training performed, and when it receives the right fuel, it can increase its performance further.
It is possible to increase performance before intense training and races with consciously planned nutrition programs. Eating nutrition to meet the body's needs according to training intensity allows the body's stores to be used more economically.
The main energy sources in distance running, one of the endurance sports, are carbohydrates (glycogen) and fats. 60% of the energy needs of endurance athletes should be provided from carbohydrates, 25% from fats, and 15% from proteins.
Carbohydrates; It provides much of the energy needed and is crucial for post-exercise recovery. Oils; It is important for hormones, the structure of cell membranes, food intake and preventing inflammation in the body. Proteins; It is very important for body functions such as the immune system, tissues, hormones, enzymes and hemoglobin production.
The purpose of nutrition before training and competition; Preventing hunger and low blood sugar and providing the necessary carbohydrates (glycogen) and fluid.
The main meal should be eaten 2-4 hours before the competition. A light meal should be preferred 1 hour before the race. The last meal close to the competition should be low in volume and energy to ensure gastric emptying. Containing 200-300 g of carbohydrates in the meal consumed 3-4 hours before the competition increases performance.
Athletes should not start training or competition hungry. It has also been supported by studies that consuming a snack containing 50 g carbohydrates and 5-10 g protein 30-60 minutes before exercise is effective in increasing carbohydrate stores at the end of exercise. You can adjust this by eating a whole wheat toast with 2 slices of cheese.
In your pre-training or competition meal; Adequate fluid, low fat and fiber (to facilitate gastric emptying and reduce gastrointestinal problems), high carbohydrate, moderate protein should be provided with foods that the athlete is accustomed to.
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The meal before the competition should be easy to digest.
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It prevents gastric emptying. Foods with very high fat content should not be preferred. Instead, complex carbohydrates that are digested in a long time and maintain carbohydrate stores for a long time should be consumed.
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The athlete should not try a new food before the race that he has not tried during the training period.
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Consumption of foods with high fiber content, such as raw vegetables and fruits and dried legumes, should be avoided.
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Vegetables and fruits that cause gas should not be eaten.
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Food before the competition should be eaten slowly and chewed thoroughly.
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Foods containing high amounts of sugar (chocolate, candies, baklava, etc.) before the race increase blood sugar. It increases rapidly, but then causes a very rapid decrease, causing energy loss. Foods containing high amounts of sugar increase the body's fluid needs, and if the required water is not provided, it causes thirst, cramps, nausea and diarrhea.
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Before exercise, fluid consumption is sufficient. should be in sufficient quantities and the right choices should be made. It should not be preferred over caffeine (cola, coffee, tea) as it increases urine output and causes dehydration of the body. For example, a 70kg male athlete should drink 6-8ml/kg=420-560ml of fluid before a 2-hour workout. A small bottle of water 500 ml. You can adjust your fluid intake according to this amount.
You can also follow your fluid intake according to the table below.
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Pre- and Post-Race Hydration for Athletes
1 day before the race Drink fluids frequently ;
Last meal before the race (3-4 hours before) 1-2 glasses of water
2 hours before the race 1-1 and a half glasses of water
½ hour before the race before 1 glass of water
10-15 min before the race. ½ glass of cool water
Post-race 2 glasses of water per pound lost
The day after the race, continue to drink frequently for 36 hours
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