The importance of nutrition before training or competition

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Nutrition plays a crucial role in optimizing athletic performance and maintaining good health. Before training or competing, it's essential to know what foods to eat and in what quantities to achieve the best results. By adequately meeting your body's needs before exercise, you can significantly improve your athletic performance.

About 3 to 4 hours before a workout, it's recommended to eat a complete meal. But what specifically should you eat?

Foods to eat before training or before a competition

1. Simple and complex carbohydrates : Simple carbohydrates, such as fruits and juices, are quickly absorbed and provide a quick source of energy for the body. Complex carbohydrates, such as pasta, rice, and quinoa, are digested more slowly and provide consistent energy during training.

2. Protein: Protein is essential for repairing muscle tissue damaged during training. Low-fat protein sources, such as tofu, white fish, poultry, or legumes, are preferable.

Foods to avoid before training or competition

1. High-fiber foods can cause intestinal discomfort and slow performance. It's best to avoid these foods before a workout.

2. High-fat foods can slow performance

3. It is best to avoid trying new foods before a competition to avoid upsetting the digestive system.

Endurance

Endurance athletes, such as runners or swimmers, have high carbohydrate requirements to maintain their energy levels during prolonged periods of exercise. They should consume approximately 50-60% carbohydrates, 15-20% protein, and 20-30% fat in their daily diet. Before exercise, easily digestible carbohydrates are recommended to avoid gastrointestinal disturbances. ( RU Healthy Blog, 2017 )

Resistance

Resistance athletes, such as weightlifters, have different needs. They require approximately 50% carbohydrates, 30% protein, and 20% fat. Consuming protein before exercise is crucial for stimulating protein synthesis and increasing muscle strength. However, too much protein before endurance exercise can cause a feeling of heaviness and digestive upset. ( Intermountain Healthcare, 2020 ).

Finally, before training or competing, it's essential to make sure you're well hydrated! Consuming enough water throughout the day, especially before exercise, is essential to maintain optimal performance and avoid dehydration, which can negatively impact performance and health.

Beyond diet and hydration, some athletes supplement their preparation with suitable natural treatments . This is precisely the approach of IZOM Athletics : solutions designed by and for athletes, to prepare muscles before exercise and promote recovery afterward.