7 days before a living, how to feed you strategically

“How to feed a week ago Karara??“This is a continuous question of many AthleteHe says Lidia Bastian, Dietician, Personal Coach and Sports Coach.

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Catalina chiamba

A good Athlete You have to take care of Eating Throughout the year. It is necessary to pay special attention What to eat for days before a match.

Next, the Diesel He reveals us Key guidelines In the right diet for the players: What to eat 7 days before a race?

According to the sports dietist, how do you feed 7 days before a race

“Everything is Deported They need nutritional food intervention”, He explains Pistian Lydia, Dietician, Personal Coach and Sports Coach.

However, it is important to pay more attention Sports activities and high intensity for more than two hoursPaths, ultras-trayls, marathons, medium and long distance traythlones.

In which Sports activities“The food strategy would be important to save Energy Throughout the test ”, Warns Specialist.

Many are created Metabolic changes It is necessary to elaborate on your muscles during physical activity and postyyyyyyyyyyyyyyyyyyyyyyyy “Nutrition Time”: Choose what to eat before, when and after exercise.

Take care of Eating Help ”Offer maximum, upgrade the adaptations for training, and expedite recovery between training”, He says Bastian.

One of the usual consultations Athlete Know how to feed a day before Karara To improve these Benefits. For this reason, the Diesel He reveals us Essential Nutrition Guidelines Per week before a race:

• Increase intake Complex carbohydratesBread or coordinated grains retain energy. These macronutrons help fill glycogen reserves.

• Avoid consuming Simple carbohydrates, Sugar and sweet drinks. Thus, the amount of blood sugar is kept stable. The Specialist Warning on the consumption of processed foods because it suggests “They are the worst fuel that can occur for your body”.

• Consumption Citrus, lentils, green leaf vegetables and bananas. These types of foods, in particular, help to avoid capture.

• Consume Healthy proteins and fats, Butter, nuts and olive oil. The Specialist “Proteins help you adjust the muscles” and emphasizes that moderate consumption of healthy fats is important “Get extra energy without affecting glucose levels”.

The day came! Feed the guidelines before racing

And Error habits It takes it Liquid When you are juicy. However, the Hydration This is very important for success Karara. Study SpecialistIt is advisable “Hydrate water chips up to one and a half hours, If you have the best electrolytes in this water ”.

Have a good body Hydration Contributes to maintaining Body temperature During racing, promoting the optimal function of our body.

Another negative feature is to add one The food before the meal. Las Fats Because they affect digestion because ”They are going to slow down the gastrointestinal tract, and therefore, during the training, can create weight ”Claims Bastian.

What is important, highlights ArtistShould be prioritized Proteins And Carbohydrates In our diet before training any physical exercise. But what kind of carbohydrates are convenient to consume?

Once before Karara What is searched ”It is to get Pace”States Sports coach Therefore, the “allowed” list should be disconnected Fiber -rich carbohydratesA type of complex carbohydrate.

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Catalina chiamba

Study Madline plus“The body cannot distort most Fiber, So eating fiber foods can help you feel full and eat too much. ”. However, its action Training This is not so beneficial.

Study SpecialistThe Fiber Slow down the gastric empty, ie say DigestionThe result will take more time to meet the athlete Optimal conditions for training.

The right thing is to add another type Complex carbohydratesLLady. They dominate grains such as pasta, rice, bread and corn scales. It is a good way to add fresh and dehydrated fruits.

. As Proteins, The Diesel A prerequisite food with a Protein. As expected, ”This meal may not be too much Adipose Therefore Protein It is good to be slim”, Highlights Bastian. Some examples of protein -rich foods:

• Lean meat: Turkey and chicken.

• Whitefish: Hack, Soul, Code, Just.

• Paul: Natural or sloped yogurt, all kinds of milk (in this case, it is important to test heavy milk before training), 0%beaten cheese, normal or sloped cottage cheese.

• Eggs: Full numbers and clear.

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Andrea rais

What to eat before a race: Runners menu before the biggest challenge

The Eating It is important to improve it before and before a race Performance And avoid the ascetic om charcoal Power. Next, we share a Example menu Is designed Food expert and personal coach, Bastian lidia:

• Breakfast: White bread tovas with coffee with peanut cream, fruit and vegetable beverage.

• Mid: Navigate yogurt with fruit and dates.

• Food: Add white pasta and taste vegetables with chicken breast.

• Toast: Sandwich with jam.

• John: Natural yogurt with white rice and honey with 2 hard eggs.

Additional tips from a diet expert that you may not be ignored

How long is it good to stop eating? Time between meals Prerequisite And Training This can vary according to each person as each body responds differently. As a common guide Specialist Recommends a 1-2 hours before the process to start.

However, the most important thing is to enjoy and find out what is best for each. It’s all about trying!

Is it necessary to eat or drink during training? It leads to the need to consume something Training That Drucian In this: in matches and in any sports activities, In attempts for 60-90 minutes or fewerIs only necessary to take Acua. There are no isotonic drinks.

On the other hand, when it comes Matches Or something else The activity of the game It will last Over 90 minutes, The most beneficial thing for performance CarbohydratesGel, isotonic beverages, bars or dehydrated fruit.

This information does not change the diagnosis or prescription of a doctor in any case. It is important to go to a specialist when symptoms occur in the event of a disease, and never self -esteem.