On the day before the competition, make sure you eat an easily digestible, carbohydrate-rich diet. Avoid fatty and high-fiber foods! The longer the load duration, the more crucial are full glycogen stores and a balanced fluid and electrolyte balance.
In the pre-competition hours, make sure you have a regular intake of fluids and energy from carbohydrates. However, there should be no feeling of fullness. The last main meal is about 3-4 hours before the assignment.
For lasting, optimal performance, pay attention to a regular supply of fluids, carbohydrates and electrolytes. Gels and high-dosage sports drinks are ideal for this, as chewing is usually not possible. Depending on individual factors, the optimal intake of carbohydrates is usually between 60-90 g per hour. Drink regularly and adjust to your thirst!
The first 30 minutes after competition are critical for rapid recovery and effective training adaptation. Your body's susceptibility to infections is also increased. Balance your fluid and electrolyte balance as quickly as possible and provide the first energy replenishment, even if you don't feel hungry yet. Pay attention to around 25 g of high-quality proteins and carbohydrates that are readily available.
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