Quote:
Originally Posted by bacon
If you're not eating because you need to make weight, that's fine, but you need to get some GOOD, HEALTHY food in you before you step on the mat.
My pre-match meal usually consisted of white rice or pasta, a banana and then I'd sip water and honey (from a plastic honey bottle) until it was time to warm up. If you're dropping water weight, you need to replace it.
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Agreed - this may help - it is an excerpt from a performance nutrition course designed by ACSM and NATA....
Anaerobic Activities lasting less than 90 minutes (including rest periods)
Before exercise:
-Exercise of this duration does not require careful planning, but if time permits,
consume a low-fat, low-fiber meal with 100 to 300 grams of carbohydrate and
moderate amounts of protein 2 to 4 hours prior to activity
-Alternatively, a smaller meal or snack (liquid or solid) may be consumed 1 to 2
hours before activity as tolerated. This is important for exercise that occurs in
the morning, after an overnight fast.
-Consume 14 to 22 ounces of fluid two hours prior to exercise.
-Drink an additional 8-16 ounces of fluid 30 to 60 minutes prior to activity on hot
and/or humid days.
-If well tolerated, adult athletes can take creatine 45 minutes prior to exercise
with a meal replacement formula containing 25-45 grams of carbohydrate
During rest periods:
-sip 6-12 ounces of a beverage containing 4-8% carbohydrate (gatorade, gu gel, etc.)
I would attempt this protocol prior to an aggressive training session, and not prior to an actual competition since you want to be sure that this works for you.
