NUTRITION
Competition nutrition
Your diet before a competition will have a big impact on your performance, and could provide you with that winning edge. In addition, what you eat and drink on the day of the event can affect your ability to recover between heats.
The week before
During the week before a competition, your two main aims are;
To fill muscle and liver glycogen stores so that you compete with a “full” fuel supply.
To keep well hydrated.
Your preparation will be decided by the kind of event that you are competing in, the importance of the event and how frequently you compete.
For short duration events lasting less than 4 minutes Aim to consume 7-8g carbohydrates per kg body weight per day for final three days prior to event.
For endurance events lasting longer than 90 minutes Aim to consume 8-10g carbohydrates per kg body weight per day for final three days prior to event.
Use this table for a guide;
What is the best way to make weight for my competition?
For weight class sports such as Martial arts it is an advantage to be as close as possible to the upper weight limit of your category. However, this should not be achieved at the expense of losing lean tissue, depleting your glycogen(energy) stores or dehydration. Remember to set realistic and achievable goals, allow enough time to loose 0.5 kg body fat per week, monitor your weight and body fat daily, increase the frequency and intensity of aerobic training and eat 5-6 small meals daily with a calorie breakdown of 60% carbohydrates 15% fat and 25% protein. It is doubtful whether you can refuel properly between the weigh-in and the competition so aim to be at or within your weight category at least a day before the weigh-in. If you find it difficult to make weight without resorting to dangerous methods, consider competing in the next weight category.
Healys Martial Arts
& Physical Fitness Centres
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