The food is as important as training. We can be made a few bulls physically but if the precompetition meal fails us all you can go to the fret. We will give a series of your precompetition meal tips:

  • The food must be a 3 hours prior to the competition, It will be light and in no event will fill us.
  • Will be based on carbohydrates with low glycemic index: bread cereals, cherry, Apple, pasta, brown rice, carrots, soy or any legume are foods with a glycemic index below 50, this will ensure a continuous supply of energy without causing insulin spikes.
  • The food must contain low-fat, forget about heavy sauces, too much oil or fat meat.
  • Also must of limit proteins, since they can do too much heavy digestion and this he subtracted performance. In any case can opt to easy to digest meat as steaks, chicken or Turkey, but sparingly.
  • Care with the fiber: You can play us with a trick to accelerate intestinal transit. You can if you eat bread with whole grains or pasta that the rest of the food does not contain much more fiber.
  • It was the salt or spices, that they will retain plenty of fluids and trastocarán fluid and electrolyte balance. By eating a day without salt it will not spend anything. Spices better not touch them, as well as an excess of fiber, can play us to hinder digestion.
  • Select the dish easier to digest: to mi for example a plate of rice boiled with a fried egg me is the sea of easy digest it, or I find that I have food and digestion is fast and secure. Not to experience, if you do something well not change it the day of the competition. The amount here is important, do not overdo, most voucher understatement.
  • Include a few 500 milliliters of drink, to ensure the proper hydration before the test. Do not drink all hit, do so in small SIPs throughout all the meal so everything is mixed in its fair measure in the stomach.
  • And above all enjoy this last meal before the competition, the nevios are not good and will impede the digestion. If the food is family, relaxed and friendly, better.

Finally I give you an example of what to me is a precompetition meal: a middle chainring rice boiled with 3-4 slices of Turkey and a drizzle of olive oil. Half a liter of water and a banana or Apple. That about 3 hours before competing assures me have power to stop deposits.

If you suddenly have a competition seen testing what would be your ideal meal, the most important thing: that is nice for you and very rich in carbohydrates.

Gallery

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Clean Cook: 5 Pre-Contest Meals From Nicole Moneer

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