During the last two weeks or so, this diet follows a three day cycle: Monday (50g of carbs), Tuesday (100g of carbs), Wednesday (150g of carbs), and Thursday (repeat cycle). The amounts and timing of these important nutrients vary between the pre-season phase and during the season, due to differences in training demands. Conclusion The high glycemic index of sugar and maltodextrin ranges between 90-137. carbohydrate and protein are available in many foods. Pre-event nutrition is vital to ensure glycogen stores are topped up, hydration is optimal and stomach upsets and hunger are prevented. Avoid high-fat foods, such as potato chips, french fries, hot dogs, candy bars, and doughnuts. Protein supplements should be avoided because concentrated doses of protein increase the pressure in the kidneys and may eventually lead to kidney damage. Carbohydrates include bread and bread products, rice, pasta, and some vegetables, such as potatoes. A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to improve your athletic performance for endurance events by increasing the amount of fuel stored in your muscles. As most event menus have a fish option available this diet doesn't normally pose an issue. At just under 3000 calories and 600 grams of carbohydrates, it represents 4 grams of carbs for each pound of bodyweight You should already know the best sources of high carbohydrate foods (breads, cereals, pasta, rice, potato, and fruit), since these are the basis of a winning diet. It may take 5 to 6 hours to digest a meal that is high in fat and protein. Pre-Event Sample Carbohydrate Loading Guide – Below is a diet for 3 day pre-event carbohydrate loading. Eat your carbohydrate-rich meal at least one hour before you start exercising. Last updated on Nov 16, 2020. By consuming additional quality carbohydrate days and hours before your event, you boost energy stores and prepare for the demands of the endurance activity. All illustrations and images included in CareNotes® are the copyrighted property of A.D.A.M., Inc. or IBM Watson Health. To best minimize waste and to really gear your stations to what the guests may need, we recommend sending out a pre-event survey during the planning stages of your large event to get an accurate inventory of all dietary needs. Include plenty of high protein food choices, like lean meat, chicken, fish, eggs and milk; fibrous low glycaemic carbs like cereals, bread, pas… The Fighter Diet Plan Wake Up 16oz Water with Lemon Breakfast (Pre-Workout) Green Protein Smoothie 1-2 cups Spinach, 1 banana, 1 serving of Grass Fed Whey, Sprouted Brown Rice or Pea protein powder, blended with ice ) Each athlete is different, but runners will often eat a pre-race meal around 3 to 4 hours before the start of the event. When you’re training for a demanding distance, focus on consuming enough of the right kinds of energy to fuel you. Ask your healthcare provider for more information about a healthy meal plan you can follow each day. Drugs.com provides accurate and independent information on more than 24,000 prescription drugs, over-the-counter medicines and natural products. After the competition, drink at least 16 to 24 ounces of liquid for every pound lost during the competition. Eat meals that are reasonably high in carbohydrate and low in fat (avoid high fat sauces on pasta and fast food). Start out with a general event planning survey template, then customize it to exactly what you need., then customize it to exactly what you need. A high-carbohydrate meal three to four hours before exercise is thought to have a positive effect on performance. 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