Heard of the saying, ‘You are what you eat’? Well we should also view this phrase in terms of our performance outcomes and not just what food can do to your physical appearance. For anyone doing compos or interested in starting them, pay attention to the following, and ensure you are fueling your body correctly before the day or heat.

The food you put into your body leading up to a competition as well as on the day of your competition is just as important as the training you do. A well–balanced diet will provide you with the right amount of energy as well as essential nutrients.

Fuel up on carbohydrates
Carbohydrates are the most important fuel for an active person and is stored in the muscles as glycogen. To maximize your performance, you need to keep your glycogen stores topped up each day. Before exercise it is best to have a low-fat, high carbohydrate snack 2-3 hours before; this allows time for the stomach to empty before the event or training session. If the exercise period lasts longer than 90 minutes, it is important to keep refueling your glycogen stores, consuming fluids and food high in carbohydrate.

Drink plenty of fluids
It is important to drink before, during and after exercise. Water is an excellent sports drink. If you are exercising hard, or your exercise lasts longer than 1 hour, choose a commercial sports drink, diluted squash or diluted fruit juice. These will supply some carbohydrate as well as fluid. Guidelines: 2 hours before exercise, 250-500ml of fluid should be consumed, and during exercise 150-250ml of fluid should be consumed, depending on the conditions (the more hot and humid it is, the more fluid you will need). After exercise, you should drink adequate fluid to replace sweat losses during exercise.

What about protein?
Strength and endurance athletes do have a higher requirement than the average person for protein; however requirements can generally be met by having a healthy balanced diet. Muscle is gained through a combination of resistance training, and a diet containing adequate energy and carbohydrates to fuel the exercising muscles. If you do not consume enough carbohydrates to fuel your muscles, the protein will be used instead, and can result in muscle break down. At main meals make sure you include some protein e.g. fish, chicken, meat, eggs, beans and pulses, yoghurt, milk, cheese, nuts.

Watch out for the fat
It is also important to watch the amount of fat you eat, especially saturated fat. Look for lower fat alternatives such as reduced fat dairy products, use less oil in cooking, choose lean cuts of meat, and be careful not to eat too many biscuits and crisps.

Examples of low-fat, high carbohydrate meals and snacks:
* Baked beans on toast
* High fiber cereal with low fat milk and chopped banana or raisins
* Oats and porridge
* Banana, jam or honey sandwich
* Tuna or chicken Sandwich and salad
* Jacket potato with low fat cheese, tuna, baked beans
* Cooked pasta with lean mince, tinned tomato and herbs
* Pasta, rice or potato salad with reduced fat mayonnaise.
* Low fat milk shakes/ smoothies
* Cereal bars, breakfast bars e.g. Jungle energy bars
* Fresh, dried, canned fruit, fruit bars
* Low fat yogurt

Tags: Food, Health