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Starting nutritional intervention preparation
Table of Contents
1. Food preparation for launch
Nutritional strategies that emerge a few days before exercise should be based on increased carbohydrate availability for optimum performance. For less than 90 minutes of activity, an increased dose of carbs, i.e. 712 g/kg of body weight, should be introduced the day before. At this time, athletes should opt for carbs-rich products that are low in fiber and easy to consume, that meet the nutritional assumptions, that provide additional comfort on the dietary side.2. Food snacks during the performance
By introducing snacks during workouts, we can train the digestive tract reduce the feeling of discomfort. This technique allows us to prepare the body for performances and ensures that we do not experience any unpleasant situations during races or matches.3. Hydration during activity
The purpose of hydration during exercise is to prevent dehydration of less than 2% of body weight. Routine body mass measurements before and after exercise provide a picture of the amount of fluid to be taken during exercise. The fluid portion should be adjusted individually to environmental conditions, sweat rate, type of exercise, length and intensity of start. The vast majority of physically active people start their activity with an inadequate level of activity, and the reduced fluid status of the negatively hydrated body should be provided for exercise. It is estimated that fluid loss during exercise can range from 0.3 to 2.4 hours per day, or even from 0.4 to 8 hours per week.4. Nutritional strategies prior to launch day
It is worthwhile to rely on steamed, low-fat, grilled foods. Suggested ingredients: fish, eggs, meat (chicken, turkey, beef, rabbit), i.e. carbohydrate-based foods: barley, basmati rice, potatoes, rice noodles, durum pasta, grapefruit, wheat. Suggestions are fish, beans, meats (chicken, turkeys, bears, rabbits). Meals that precede the start should be based on light food products, with good fat tolerance.5. Hypoglycemia is a method of avoiding it
This observation is consistent with the opinions of some athletes who claim to be more sensitive to carbohydrates than others who have never experienced symptoms of hypoglycaemia. Each person is different and therefore each athlete must develop their own pre-insulin-treatment habits. Adjust them to their needs. Studies conducted in the 1970s have observed that the level of glucose in the blood one hour before exercise caused a high concentration of the glucose of the hip in the hip and the insulin in the lower extremities.
