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Pre Event Nutrition

The depletion of muscle fuels is one of the major causes of fatigue and performance decline during exercise, whether it is during training sessions or during a match or event itself. Body Carbohydrate stores are critical for performance of many sports, and these vary considerably depending on the type of sport being undertaken so each athlete should be assessed on an individual basis.

Making sure that the liver and muscles are well stocked with glycogen (derived from carbohydrate fuel) is a high priority in pre event nutrition. Generally this can be optimized in the 48hrs prior to events.

As well as optimizing gylcogen storage in the liver and muscles in the days leading up to competition it is also important to consider the foods and fluids consumed in the hours just before competition. Foods and fluids consumed in the 2-4 hour window prior to the event have a key role to play in fine tuning performance. The goals of the pre-event meal are to:

• Continue to fuel muscle glycogen stores if they have not fully restored from the last exercise session.
• Restore liver glycogen particularly if the event is in the morning and liver glycogen stores may have decreased due to fasting overnight.
• Ensure good hydration which is key to performing at optimum level.
• Prevent hungry while avoiding stomach upset during exercise.

This meal should include carbohydrate rich foods and fluids.

For further guidance please contact us.

To arrange a free Sports Nutrition presentation for your club or society and to find out how engaging the service of a dietitian can help your performance please contact info@peaknutrition.ie or call 0868252648.