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 competition, it is essential to know which foods to consume and in what quantities to achieve the best results. By properly meeting your body's needs before exercise, you can significantly improve your athletic performance.

It is recommended to eat a full meal approximately 3 to 4 hours before a workout. But what exactly should you eat?

Foods to favor before a workout or before a competition

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

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 down performance

3. It is best to avoid testing new foods before a competition so as not to disrupt the digestive system.

Endurance

Endurance athletes, such as runners or swimmers, have high carbohydrate requirements to maintain 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. Easily digestible carbohydrates are recommended before exercise to avoid gastrointestinal upset. ( RU Healthy Blog, 2017 )

Resistance

Resistance athletes, such as weightlifters, have different nutritional needs. They require approximately 50% carbohydrates, 30% protein, and 20% fat. Protein consumption before exercise is crucial for stimulating protein synthesis and increasing muscle strength. However, too much protein before endurance exercise can cause sluggishness and digestive issues. ( Intermountain Healthcare, 2020 )

Finally, before training or competition, it is essential to ensure you are well hydrated! Consuming enough water throughout the day, especially before exercise, is essential to maintain optimal performance and avoid dehydration, which can have a negative impact on performance and health.

Beyond nutrition and hydration, some athletes supplement their training with tailored natural treatments . This is precisely the approach of IZOM Athletic : solutions designed by and for athletes, to prepare muscles before exertion and promote recovery afterward.