fitness tip #11: Nutrition Preparation for competition

Provided by Montana Molyneux

Nutrition Preparation for Competition

"I wasn't feeling well in the first half. I felt down, man. I had three slices of pizza before the game and the food took me down." 
- Leroy Loggins, basketballer with the Brisbane Bullets after 1986 semi-final

Does a car run well when it is low on fuel? Nope, just like Leroy Loggins didn’t play basketball well when he ate pizza before his game.

FOOD for THOUGHT

There are a number of factors contributing to an athlete’s success in competition. Keep in mind that every athlete is different and the proper food prescription may vary. Before we layout pre-comp nutrition methods it is important that YOU - the athlete- have developed a balanced diet with positive eating habits. These methods will not be useful, if basic nutrition and diet principles are not followed. The dietary caloric intake for an athlete should follow these guidelines:

• 55-70% Carbohydrates (CHO)
  
  
• 20% Protein (PRO)
  
  
• Rest can be Fats
  
  

Food is energy and energy allows our bodies to perform in the activities we decide upon. Ski racing is quick and requires maximal exertion, and a pre-race nutrition should be prescribed with that in mind, while a training day typically lasts longer, with multiple runs. Pre-race nutrition guidelines should be tried out in practice before they are used for competition.

Here are a few pre-comp guidelines:

• Pre-race meal should be taken at least 2 hours before competition
  
  • High CHO % (complex vs simple CHO) and low PRO and FATs
    
• Pre-race shake should have 3:1 CHO to PRO ratio (reverse after competition)
• Simple CHOs are suggested closer to competition
  
• Proper hydration is important
  
  

Examples of some pre-comp meals could include(3CHO:1PRO):

• 12-17oz Fruit Smoothie with milk or almond mylk
• Large bowl of cereal with milk or yogurt and fruit
  
  

Montana Molyneux ski raced in Ontario.sSe has a Masters degree in Kinesiology , and will work as the U14 Head coach for Sun Peaks Ski Club in 2013-14. She is also  strength and conditioning coach for the BC para alpine team.