What should I eat before a race or practice?
from “Paddles UP! Dragon Boat Racing in Canada” by Arlene Chan and Susan Humphries
Eating the proper diet is so important if you are really interested in maximizing your performance in a dragon boat. Everyone needs to eat according to their individual needs, however I will offer the following suggestions from the book as a starting point for your own personal diet on race day, and before and after training.
Foods to avoid on race day:
Digestion times: Sufficient time is needed before a race or practice:
Better to eat five or six small meals through out the day, and to eat the largest meal early. Carbohydrates provide the main source of energy for activity. Limit fat and protein portions as they take longer to digest. Four hours before the activity drink at least one mouthful of fluid for every kilogram of body weight. Coffee and tea does not count.
Suggested meals and snacks before races and practice:
Breakfast:
Lunch/Dinner Suggestions:
One hour or less before Race or Practice:
Two to three hours before Race or Practice:
Three to four hours before Race or Practice:
Between races, after the race, after practice, or at the end of the day:
Priority # 1 is fluid replacement (water, diluted fruit juices, low calorie sports drinks).
Eating carbohydrates within 15 minutes of a race or practice stimulates insulin production and the production of glycogen. The body is at its highest rate of absorbency and delivery of nutrients to cells.
Post Event:
Try to eat some protein for muscle repair and fats to help absorb nutrients. Also drink fluids to replace your fluid losses from exercise and exposure to sun.
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