What athletes eat before the game to supplement their physical strength and provide proper nutrition will help ensure the athletes' health and improve their sports ability. Because athletes consume more energy in training or competition, they need to pay attention to diet. The following is an analysis of what athletes eat before the game to supplement their physical strength.

What do athletes eat to supplement their physical strength before the competition? Athletes entering the pre-competition preparation stage must do three things:

First, the diet is diversified, that is, the variety of food is enriched as much as possible every day.

Second, drink moderately, not excessively.

Third, eat more foods rich in carbohydrates.

There is no need to deliberately increase the intake of protein in the diet before the competition. Even athletes who consume a lot of physical strength can get enough protein from their daily diet as long as their diet is reasonable and balanced.

How do athletes achieve a balanced diet before the competition?

Breakfast: a bowl of raisin porridge, a bottle of sugar-free juice, toast with honey or jam.

Lunch: potatoes with skin, some beans and cheese, fresh salad (seasoned with vinegar or low-fat juice)

Dinner: tuna pasta, vegetables seasoned with tomato sauce, fresh fruit salad.

Midnight snack: a cup of low-fat milk or a bowl of porridge.

Snacks: fresh fruits, dried fruits, dry goods, malt bread, sandwiches with low-fat foods (such as skinless chicken or low-fat cheese), low-fat yogurt, low-fat custard, fruit juice, etc.

What to eat the week before the game?

One week before the competition, athletes should eat more foods with high carbohydrate content to increase the storage of glycogen in their bodies. Carbohydrate is the best energy source. Excess energy is generally converted into glycogen, which is stored in muscles and liver. If the reserve is insufficient, athletes are more likely to feel tired during the competition. The greater the amount of glycogen in the body, the better the endurance of athletes in the competition. This is very important for athletes who consume a lot of physical strength, such as marathon.

Bread, rice, noodles, grains, potatoes, fruits and vegetables are all foods with high carbohydrate content, so athletes can eat more.

What to eat the night before the game?

The focus of the diet one night before the game is still to eat enough carbohydrates to ensure the maximum amount of glycogen in the body. Eat more starchy foods, such as rice, noodles, bread and potatoes.

What to eat on the day of the game?

No matter how nervous they are on the day of the game, athletes must have a hearty breakfast. You can eat some foods that are rich in carbohydrates and won't gain too much weight according to your own preferences. Such as skim or semi-skim milk cereal, jam toast, bananas, pancakes, bagels, etc. You can also drink a glass of juice or sports drinks.

When to eat breakfast depends on the athletes themselves, but it is suggested that the athletes' breakfast time should be controlled two to three hours before the competition, so that their stomachs can have enough time to digest breakfast food.

How do athletes replenish water?

It is necessary for athletes to replenish enough water in competition and training, but remember not to drink too much water. If athletes dehydrate or drink too much water, it is likely to affect their performance and be bad for their health.

Generally speaking, it is better for athletes to listen to their body sounds in sports competitions. When the body is short of water, it will feel thirsty. Athletes are advised to drink water when they feel thirsty. The best time to drink water is before or after the game. At the same time, in order to supplement carbohydrates and minerals, in order to beat opponents in the competition and stick to the end, it is best to drink some sports drinks and maintain good physical strength.

What do athletes eat before the game to supplement their physical strength? What athletes eat has a good effect on strengthening their physical strength.

1. Carrots

Athletes can strengthen their physical strength by eating carrots. Because the carotene contained in carrots can help athletes enhance their exercise level and also contribute to the efficiency of metabolism. Carrots can also enhance the oxygen in muscles, thus improving the ability of runners. Carrots are also very good for the eyes!

potato

Potatoes contain fat and carbohydrates, which is also beneficial for athletes to enhance their physical strength and make their energy more stable. Therefore, experts suggest that athletes eat boiled potatoes as digestible food before the competition.

3. Beef

Beef meat is delicious, and beef is mostly lean meat. Eating beef can enhance the endurance and physical strength of athletes. Beef is also very helpful to human blood, and the supplement of protein can meet the standard.

4. protein component

Ingredients like milk or apples are suitable for athletes. Physical strength can not be separated from the blessing of protein products, and eating protein ingredients can also slightly reduce fatigue, thus achieving the effect of enhancing physical strength.

What do athletes eat to replenish their strength before the game? What can they eat to supplement their physical strength before exercise?

1, banana

Bananas are rich in carbohydrates and potassium and are one of the favorite snacks for fitness enthusiasts. Bananas also contain dietary fiber, which helps to control weight.

2. Oats

Oats are high in dietary fiber, which makes the synthesis of carbohydrates slower, which leads to higher energy consumption per meal and allows longer and more intense exercise. Oats are also good because they are the source of vitamin B.

3. Dried fruit

Dried fruits such as raisins and berries are good sources of digestible carbohydrates. They also contain essential vitamins and are the most popular snacks before hardcore exercise.

4. Chicken breast, broccoli and sweet potato

Simply put, these three foods contain a lot of protein, vitamins and good carbohydrates. This food combination helps people to exercise their muscles better, and it is helpful to eat something before strenuous exercise.

5. Fresh fruit yogurt

Yogurt is low in fat and carbohydrate, and rich in protein food. Fresh fruit is the best source of simple carbohydrates, which can be easily broken down into pure energy. Greek yogurt with fresh fruit, delicious and healthy, can be used as a pre-exercise meal.

Step 6 make your own juice

The juice made of orange juice, water, sea salt and honey is a delicious and carbohydrate-rich drink. This kind of fruit juice before exercise can keep the electrolyte balance in the body during strenuous exercise.

7. raisins and oatmeal

Oats and raisins are classic pre-exercise meals, which provide rich carbohydrates and protein sources. This combination ensures that the necessary nutrients can be obtained in the shortest time without sacrificing the taste.

8. milk

Milk is a rich source of protein and fat, which will make people full of strength.

The most important thing to keep healthy is diet. Getting necessary nutrition before exercise can ensure that the body has enough energy and accelerate the realization of fitness goals.