D-7: Pre-competition nutrition, by Guillaume Klein

A pivotal step to optimize the success of your sporting event

Goals :

  • Capitalize on the storage of energy in the form of glycogen (stock of sugars in the body).
  • Promote digestive comfort and avoid gastric problems during exercise.

The pre-competition protocol:

1) The discharge phase

Reduce daily carbohydrate intake by 1/3 over the first 3 days of the week preceding the competition (rice, pasta, quinoa, potato, sweet potato, bread, oatmeal, etc.).

A reduction which will be done by removing a portion on breakfast or lunch, for questions of falling asleep and sleep.

2) The charging phase

Carry out a short training session on an empty stomach on D-3, then to take advantage of the metabolic window after exercise, have a breakfast richer in carbohydrates.

This will allow the carbohydrate overcompensation phase to begin and thus best promote the reconstitution of the new glycogen stock.

On D-3 and D-2, the objective will be to increase daily carbohydrate intake by 1/3 (rice, pasta, quinoa, potato, sweet potato, bread, oatmeal, etc.).

An increase which will preferably be done over two meals (lunch and dinner) for questions of energy regulation throughout the day.

Example (with an increase spread over lunch and dinner:

  • Lunch (potato, sweet potato…)

Usual ration = 250g cooked weight

Ration increased = 330 cooked weight

  • Dinner (Rice, pasta, quinoa…)

Usual ration = 200g cooked weight

Increased ration = 300g cooked weight

(The quantities are to be individualized according to the profile and the personal needs of each).

3) The maintenance phase

On D-1 the reservations are made, the objective is not to overload the body.

It is enough to maintain a reasonable and usual food consumption, in order to avoid an important work on the level of the digestive system.

An example of a breakfast before the competition:

  • 50g gluten-free rolled oats.
  • A sliced ​​banana.
  • 30g of a mixture of oilseeds (walnuts, almonds, hazelnuts, etc.).
  • 30g of dried apricots.
  • 30g of organic hemp vegetable protein.
  • 1 teaspoon of cinnamon.

Prepare and mix all the ingredients in a bowl with almond milk without added sugar.

An example of a pre-competition lunch:

  • Vegetable soup.
  • 250g of sweet potato.
  • 2 eggs.
  • 1 skyr sheep yogurt with no added sugar.
  • 1 apple.
  • Meal dressing: 1 tablespoon of a mixture of 50% extra virgin olive oil + 50% extra virgin omega 3 oil (rapeseed, flax, walnuts, camelina, etc.) + fresh lemon juice and/or (cider vinegar , balsamic vinegar, tamari…).
  • 2 teaspoons of seeds (pumpkin, sunflower, chia, sesame, flax, hemp, poppy…).

An example of a pre-competition snack:

  • 1 banana.
  • 2 squares of dark chocolate at 70% minimum.
  • 30g of a mixture of oilseeds (walnuts, almonds, hazelnuts, etc.).

An example of a pre-competition dinner:

  • Vegetable soup.
  • 200g cooked weight of basmati rice.
  • 100g of tofu.
  • 1 fresh fruit compote with no added sugar.
  • Meal dressing: 1 tablespoon of a mixture of 50% extra virgin olive oil + 50% extra virgin omega 3 oil (rapeseed, flax, walnuts, camelina, etc.) + fresh lemon juice and/or (cider vinegar , balsamic vinegar, tamari…).
  • 2 teaspoons of seeds (pumpkin, sunflower, chia, sesame, flax, hemp, poppy…).

(The quantities are to be individualized according to the profile and the personal needs of each).

4) Throughout the week

Reduce or eliminate according to individual sensitivity:

  • Foods rich in fiber (certain vegetables and fruits, certain raw vegetables, whole grains, wholemeal bread, legumes, etc.).
  • Foods rich in wheat gluten (bread, pasta, cakes, pastries, pizzas, ready meals, etc.).
  • Hot and spicy dishes.

Favor to facilitate the digestive work:

  • Consumption of gluten-free cereals and similar (rice, quinoa, millet, amaranth, gluten-free oats, buckwheat, teff, fonio, sorghum, etc.).
  • Fruits and vegetables low in fiber (ripe bananas) and easily assimilated (purées, soups, compotes, etc.).

Ensuring a nutritional balance :

  • Bring a sufficient quantity of fruits and vegetables to fill up with vitamins, minerals, trace elements, and balance the acidity of the body.
  • Promote the consumption of Omega 3 quality fats (fatty fish, nuts, flax seeds, rapeseed oil, etc.) to limit inflammatory factors.
  • Provide a sufficient quantity of varied proteins to ensure the proper maintenance of muscle mass and the building blocks of the body.

Optimize water status:

  • Vary the mineral waters, favoring low-mineralized water on a daily basis (Montcalm, Mont Roucous, Volvic, etc.), and when exercising, water rich in minerals (St Yorre, Vichy, Rozana, etc.).
  • Avoid alcohol for its diuretic and dehydrating effect.

Good hydration will promote the storage of carbohydrates, but also the proper circulation and transport of all the substances necessary for the proper functioning of the body (vitamins, minerals, trace elements, nutrients, etc.).

5) Competition day

As the competition starts in the morning, breakfast will be the last meal.

The objective of this breakfast will be to provide fuel to the body and ensure the maintenance of energy reserves, while promoting digestive comfort during exercise.

CONCLUSION

This protocol makes it possible to provide a general framework to be implemented in terms of food during the week preceding a competition.

However, it is necessary to individualize it, in order to adapt it specifically to the mode of operation of each, but also according to the time of departure, the nature and the intensity of the event.

 

This content was published by our Ambassador Guillaume Klein (Personal Coach Expert in sports nutrition and health / Ultra endurance specialist)

  • Nutriformation graduate specializing in micronutrition and nutritherapy
  • Trained in sports nutrition by the Evonutri Positive Nutrition Academy
  • Ultra Trail coach trained by the Auvergne Rhône-Alpes Athletics League
  • Dietitian nutritionist FC Metz professional group (since 2018)
  • Dietitian nutritionist FC Metz training center (since 2019)
  • Creator of the EPIC® method

Passionate about sport, and ultra endurance athlete in running and ultra cycling, Guillaume was able to test on himself the benefits of a natural nutritional balance, appropriate to his real needs, and of a specific adapted training. Guillaume appreciates quality products which respect the nutritional needs of the athlete, but also from a health point of view, a composition as natural as possible.

You too can take advantage of his advice and find all our products on this site

If you would like more information or advice, do not hesitate to contact guillaume via his site www.naturenergy.live.

 

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