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Why Pre-competition meals are necessary

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Christine Bunz

on 22 April 2014

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Transcript of Why Pre-competition meals are necessary

Average Digestion Times & When and What to Eat
Why Pre-competition meals are necessary
The Essentials
Pre-Competition Nuitrition
Preventing low blood sugar
Preventing fatigue, blurred vision, and light-headedness
To prevent feelings of hunger and to settle your stomach
To replenish fuel stores in the muscles

Carbohydrates are the best to have before a competition because they digest quickly and take easily into the muscles.
High protein and fatty foods take a long time to digest
Fatty foods sit in your stomach for a long time
Drink lots of water to stay hydrated (2-3 glasses about 2 hours before the event, and more right the event before, if you can)
If you can’t eat before a competition, make sure to eat lots of high carbohydrate filled foods the day before

Digestion Times (on average):
Large meal: 3-4 hours
Smaller meal: 2-3 hours
Liquid meal: 1-2 hours

Meal Recommendations:
Morning Events
Eat a large, high carbohydrate supper and nighttime snack the night before
If you can, eat a light snack in the morning so you aren’t hungry, and to prevent low blood sugar
Afternoon Events
Eat a large, high carbohydrate breakfast
Eat a light lunch
Evening Events
Eat a large, high carbohydrate breakfast, and lunch
Eat a light snack 1-2 hours before the event

How all of this relates to us teenagers
In school sports
Out of school sports
College sports
Full transcript