- Eat carbohydrates every day
during preparation period, not only before huge competition
In every day meal a lot of carbohydrates has to
be present, some fats and adequate amount of proteins. Everyday intake of
60-70% of carbohydrates stops chronique fatique appearance and stops glycogen
chronic falling, and it will also enable good training and achievement of great
results.
When you take carbohydrates, don’t follow the
rule “eat more, you will be better”. If you eat too much, you will have stomach
problems, and you won’t be fulfilled like when you ate normal amount. The best
recommended amount is 8g per one kg of body weight.
- Make last strong training 3
days before competition and start the supercompensation process at least 2
days before competition
Forget last minute trainings. Rest yourself, relax,
you will have more use from rest before competition. Though strong training
enhance your power, you need some time to recover and heal damaged tissues
during that process.
Many athletes thinks that their form will drop
rapidly. You can make sure in this article that this won’t happen that easy.
If you rest more and train less in the last
hour, you will increase your chances of making a good result. You should eat
additional 600-1000 calories in order to feel yourself with carbohydrates,
cause these number is most often used for muscle load.
Before
important soccer game these rules should be followed
|
|
Days
before competition
|
Nutrition(%
carbohydrates)
|
5
|
60-70
|
4
|
60-70
|
3
|
70
|
2
|
70
|
1
|
70
|
Match
day
|
Individual
adjustment
|
- Adequate amount of proteins should
also be taken with carbohydrates
Athletes’ body needs every day 1.2-1.8 grams of
proteins per one kg of body weight. Make sure that everyday 2 small packs of
protein food are eaten along with 2-3 servings of dairy products.
- Don’t eat fat
To keep 20-25% of fats per nutrition, think of
one of following advices: place jam on tost instead of butter, fill pancakes
with maple syrup, sugar or jam instead of bulky fat crems; and in pasta you can
place tomato sauce instead of oil and cheese. Small amount of fats is ok, but
don’t overeat yourself.
Make sure to replace fats with carbohydrates.
For example, instead of sauce take one more potato. Pack of 0,5kg spaghetti
will enable you to eat well, but it contains only 1600 calories.
- Choose wholemeal carbohydrates
rich with fibers
It will enable regular muscle contractions of
digestive organs and its good functioning. Integral bread and brans, cereals,
fruit and vegetables is the good choice. If you eat too much white bread, white
rice, pasta, or other rafined products, you can easily get constipation,
especially if you train less. If you suffer from diarrhea, avoid food with too
much fibers before race.
- Plan your meals carefully
Day before race you can eat more in order to
enable enough time for food digestion and passing through organism. Later enjoy
in normal dinner and eat before sleeping something as a light meal.
- Drink more water
That will disable dehydration.
-
During
two additional days drink 4-8 additional glasses of water or juice. If you
urinate often, that is good signal.
-
Decrease
amount of dehydrative drinks like beer, wine or other alcoholic drinks or
drinks that contain caffeine.
-
On the
day of race, 2 hours before start drink at least 3 glasses of water and 5-10
minutes before start 1-2 glasses.
- On the day of competition
make sure to eat something that you have already tested and that will not
be hard for your stomach
- Be sensible
Don’t
eat only fruit cause you will get diarrhea.
Don’t
eat only refined products cause you will get constipation.
Don’t
drink beer cause you will dehydrate.
Don’t
train too much in the last moment cause you will create additional fatique in
your muscles.
Don’t
eat anything new that day that is not tested before.
Serbian Dinar Exchange Rate
0 коментара:
Постави коментар