Proper nutrition plays a crucial role in optimizing performance and ensuring effective recovery. Here are some key dietary guidelines to follow before and during competition to help you perform at your best.
The Day Before & Competition Day
- Stick to foods you are used to and digest well to avoid gastrointestinal issues.
- Adjust the portion size of your meal based on how far you are from the event.
- Consider the intensity of the workout when determining your food intake.
Pre-Workout Nutrition
- If eating 1.5 to 2 hours before, opt for a balanced meal that includes carbohydrates, proteins, and healthy fats.
- If your workout is scheduled more than 2 hours after your last meal, consume high-glycemic carbohydrates (fruits, dried fruits, fruit juice) at least 30 minutes before the session to ensure sustained energy levels.
Post-WOD Nutrition
- To aid muscle recovery and replenish glycogen stores, consume a mix of protein and carbohydrates immediately after your workout.
- The recovery phase lasts up to 2 hours post-exercise, so ensure you have a complete meal within this window. If that’s not possible, opt for a protein shake or a balanced snack containing carbs and protein.
By following these nutrition tips, you’ll be able to maximize your performance and optimize your recovery. Take care of your body and fuel it right! 💪🔥
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