Nutrition on D-7 of a competition, by Guillaume Klein
by Staff Member
Capitalize on energy storage
Promote digestive comfort
First of all, you should know that it is the daily nutritional balance before the event and over the long term, which will provide sport and health benefits.
The 7 days preceding the competition are integrated into this balance and must allow an overcompensation in carbohydrates, to start the race with a maximized stock of sugars and to optimize the performance during the effort.
In practice :
Reduce daily carbohydrate intake (pasta, rice, sweet potato, potato, bread, fruit, dried fruit, etc.) by 1/3 compared to the usual ration over the first 3 days of the week preceding the competition.
For example, no starchy foods (pasta, rice, sweet potato, potato, bread, etc.) at lunch.
Perform a short training on an empty stomach on D-3, in order to take advantage of the metabolic window after exercise, by having a breakfast richer in carbohydrates, allowing the phase of carbohydrate overcompensation to begin and to better promote the reconstitution of the new one. glycogen stock.
Increase the carbohydrate intake (pasta, rice, sweet potato, potato, bread, fruit, dried fruit, etc.) by 1/3 compared to the usual ration on D-3 and D-2.
For example, add a fruit and / or dried fruit snack during the day.
On D-1 day before the competition, the reserves are made, it suffices to maintain a reasonable and usual food consumption, in order to avoid an important work on the level of the digestive system.
All week long
Have a balanced plate with a sufficient intake of protein, essential fatty acids, vitamins, minerals and trace elements.
Reduce or eliminate according to individual sensitivity: foods rich in fiber (certain vegetables and fruits, certain raw vegetables, whole grains, wholemeal bread, legumes, etc.) / poor quality fats / spicy dishes / alcohol / coffee for its stimulating and diuretic effect / foods rich in wheat gluten (bread, pasta, cakes, pastries, pizzas, prepared meals, beer, sauces, dessert cream, chicory ...) while favoring the consumption of cereals and similar gluten-free (rice, quinoa, millet, amaranth, gluten-free oats, buckwheat, teff, fonio, sorghum…).
Have sufficient hydration to promote the storage of sugar, 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.).
D-day of competition
As the competition starts in the morning, breakfast will be the last meal.
The goal of this breakfast will be to provide fuel to the body and ensure the maintenance of energy reserves, while promoting digestive comfort during exercise.
Some rules to follow
The timing of food intake, at least 1h30 to 2h before the start of the test, to respect the digestion time as well as possible, on the one hand to guard against gastric discomfort, and on the other hand so that for the start of running, the blood is used for muscle function and not for the digestive organs.
Avoid excess fat, protein of animal origin, dairy products, which will require a longer digestion time and can cause digestive disorders.
Avoid foods that are too high in fiber, especially for people with intestinal sensitivity.
Consume low to moderate glycemic index carbohydrates to avoid insulin spikes and control blood sugar levels.
Test before the event during the training phases its nutritional strategy to be implemented during this last meal.
These general tips allow us to give some clues as to the food balance to be implemented the week preceding a competition.
However, it is necessary to individualize it in order to adapt it in a specific way to each person's mode of operation, and to benefit from beneficial effects on energy efficiency and digestive comfort.
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
FC Metz dietitian and nutritionist professional group (since 2018)
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 sitewww.naturenergy.live.