Elite Atheletes

The body receives energy from many sources such as the food we eat, blood sugar (glucose), and body fat. The carbohydrate we eat becomes the glucose in our blood and is also stored as reserves known as glycogen. Glycogen is stored in the liver and in the muscle cells. Fat is also stored in the muscle as well as in body fat.

Just as cars consume petrol to produce the power to make the car work, during exercise, your muscles burn fat or glycogen fuels, which give the muscles the power to work.

The glycogen found in the liver delivers glucose to the blood and to the brain. When exercise goes on and on, such as in a marathon, muscle glycogen stores can run out.

What do I eat before competing?

The competition day finally arrives! So to ensure you will get the most from your body, have a meal high in complex carbohyrates, low in fibre and very low in fat, 3 - 4 hours before the competition. The time lag gives the stomach an opportunity to empty.

Foods which contain a high level of protein and fats, take longer to digest than foods which are mainly made up of carboydrates.

The high fat and protein foods may lead to nausea, and vomiting, during exercise. The last thing you want!

What dairy foods are best before competing?

Milk drinks are best before an event.

Liquid meals such as low-fat milkshakes or commercial products are easily digested and have no bulk. They are not a replacement for a healthy, well balanced diet, but can be extremely useful on competition days as a pre-event meal or a post-event snack.

Examples of pre-competition meals:

1. Low fat milkshake or fruit smoothie.
2. Orange juice, white toast and a low fibre breakfast cereal with sliced banana and skim milk.
3. Pasta or rice dishes with tomato or low fat sauces.
4. Pancake with pureed fruit filling.