2. Nutrition planning on the starting day
The nutrition plan for the day of the competition should provide adequate amounts of energy, macroelements, vitamins, and minerals and ensure proper hydration of the athlete. The plan should be adjusted to individual preferences, supplementation, and ensure proper distribution and quality of macroelements during the day. Competition should not be tested, new products should not be introduced to avoid the risk of digestive problems. Nutrition should be based on products usually used where the reaction of the athlete is well known.
Nutrition on the day of the competition can be divided into 3 phases:
- meal/meals before the start
- Nutrition during the competition
- meal/meals after the end of the competition
In the first phase, attention should be paid to easy assimilation and quick digestion. Limit the consumption of fiber so as not to expose yourself to the risk of gastrointestinal discomfort and reduce the content of fats in meals so that the food quickly digests and does not remain in the digestive system. Meals should not be large in volume in order not to create a feeling of heaviness.
Particular attention should be paid to easily digestible carbohydrates and protein.
Example:
- Wheat bread with country cheese, honey/jam with fruit juice
- Corn flakes/oat flakes/muesli on milk with whey protein
In nutrition during the duration / shortly before the start, you should pay attention to the planned supplementation (I will not develop this topic, in the future there will be an article) and easily accessible forms of carbohydrates such as mainly energy gels, energy bars, isotonic drinks.
Nutrition during the effort depends on the intensity and duration of the competition. The aim is to provide energy, delay the feeling of fatigue and postpone the exhaustion of glycogen reserves.
| Effort duration | Amount of carbohydrates / h |
| <45 minutes | There’s no need to consume |
| 45-75 minutes | Oral cavity rinsing with liquids with carbohydrates e.g. isotonic drink |
| 1-2.5 hours | 30-60g |
| >2,5h | 90g (glucose 60g + fructose 30g) |
The athlete should consume 300-600ml of liquids / h during the competition. Increased fluid supply can cause gastrointestinal problems. In women, when the intensity of exercise and sweating rate decreases, excessive hydration and consequently hyponatremia may occur.
The aim of post-competition nutrition is to rebuild glycogen stores, replenish body water, use metabolic adaptations and reduce inflammation resulting from exercise.
Whether we eat a meal/snack directly after the competition will not affect the glycogen recovery rate if we have a break of 8-24 hours for the next exercise. However, if this time is shorter and the training will be demanding, it is worth taking care of the fastest possible supply of carbohydrates.
Meals should be rich in protein (20-40g protein per meal). After the competition, the supply of carbohydrates can be based on whole-grain products, fruits and vegetables, while providing vitamins, minerals and antioxidants. Supply the fat from plant sources such as olive oil, nuts and seeds.
Example:
- Lentil and courgette stew
- Beefsteak with rice and vegetables
Check out the Cycling Guide for more recipes, nutrition, and training tips.
Leave a comment below if you have any questions.