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24 Hours PreCompetition Fuelling
Plan and practise your competition day nutrition and fluid intake beforehand in training.
If competing intensely for more than 1.5 h and there is limited ability to eat during the competition, it may be beneficial to ‘carb-load’ for the 24 h pre-competition.
WHAT?
• Aim to consume 6-10 g carbohydrate per kg of body weight in the 24 h before competitions.
• Spread this across 5-6 meals and snacks.
EXAMPLES:
• Base all meals on carbohydrate sources.
Low fibre carbohydrate options e.g. refined cereals like Rice Krispies or Cornflakes, low fibre cereal bars, white bread, white rice, white pasta, fruit juice, honey, sugar, jam, rice pudding, scotch pancakes, rice cakes.
