Concept2 Training Guide

The ideal pre-race meal will vary with the individual, depending what he or she has learned through experience is comfortable and effective. The following general guidelines may be of help as each athlete learns what foods are tolerated best during pre-race anxiety.

• Eat a small meal of no more than 500 to 800 calories about two to three hours before the race, so the stomach has time to start emptying before competition begins.
• Select starchy or "complex" carbohydrate foods that are digested relatively quickly and can boost glycogen supplies in the working muscles. Avoid excessive intake of foods high in sugar, which may cause stomach upset and may trigger reactive low blood sugar levels.
• A small amount of protein should be eaten, but avoid fatty foods or those prepared in fat. Fat takes longer than any type of food to leave the stomach.
• Avoid those foods that tend to produce gas, such as beans, onions, peppers, cabbage, cauliflower and apples. Gas-forming foods will vary for each individual.
• Avoid spicy foods and those that are new and untried. Just before a competition is not a good time to experiment with new cuisine; stay with the tried and tested.
• Be wary of foods that are high in indigestible fibre. Though high fibre foods help promote good intestinal function, they can also lead to diarrhoea and increase the risk of dehydration. General abdominal discomfort from flatulence can also be a problem with high fibre intake.

Below are two examples of a pre-event meal. This is especially important for athletes who suffer from nervous stomachs before competition and will better tolerate more readily digestible liquids and smaller amounts of certain solids than large amounts of solids.

Breakfast

Total Calories: 419

• 1/2 pint orange juice
• 1 poached egg
• 2 slices toast
• 2 tablespoons jam
• 1/2 pint skimmed milk

Lunch

Total Calories: 550

• 1/4 pint tomato juice
• 2 ounces baked fish
• 1 cup rice
• 1 orange
• 2 biscuits
• 1/2 pint skimmed milk

Don't neglect nutrition after the race is over. This is the time to replace glycogen used during the event. Research suggests that 1.5 grammes of carbohydrate per kilogramme of body weight should be consumed immediately and at two hour intervals during the first four hours after exercise. Don't forget to replace fluids after the event, as discussed earlier.