You’ve been training for months for the upcoming Waverly Games and getting your mind ready to bring your best. While optimizing your nutrition should be done months in advance, I wanted to give you some last minute tips in preparation for Saturday’s competition.
The days leading up to the competition
In the days leading up to a competitive event, you want to provide your body with the calories, macro and micronutrients it needs. This means that for anyone following a hypocaloric or restrictive diet aimed at losing weight, put this on hold until after comp day. Under eating is a sure way to hinder your performance on competition day.
A good way to ensure you’re eating enough is to eat regularly. So this week, focus on eating quality foods every three hours from the moment you wake. Also, keep your hydration game strong. Since hydration needs vary from one person to the next, the best way to know if you’re hydrating properly is to look to your urine: it should pale yellow (think lemonade, not apple juice).
The morning of the competition
Proper fueling before prevents hunger, provides the body energy and boosts stamina. Here’s the pre-strategy:
During the competition
The competition itself will consist of a total of 3 or 4 15-minute WODs, with WODs every hour. The fourth WOD is the final, should you make it.
After the competition
Fueling after exercise stops muscle breakdown, optimizes recovery and replenishes the glycogen stores used during training.
Wishing you the best success on Saturday. I will be at the competition to cheer your on and will also have some snacks at my stand to keep you fueled. Be sure to stop by! Finally, I’ve put all these tips into a handout for you, it want to print it and stick it on your fridge, go for it. Click HERE to download my what to eat for training handout.
P.S. Want more tips like these? Get on my mailing list for more!
Phillips, S. & Van Loon, L. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29 Suppl 1, S29-38.
Shirreffs, S. & Sawka M. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29 Suppl 1, S39-46.