Nutrition before the competitive period
1. Drink a lot of water
2. More protein, less carbohydrates
3. Say no to processed foods
4. Consider supplements
5. A healthy breakfast and lunch for best performance
6. Mix of protein, carbohydrates and water just before and after training
7. Salad for dinner
Nutrition during competitive period
1. Even more water
2. Cutting weight
If you need to lose weight, start ahead, don’t wait at the last minute. The more drastic is the weight loss, the more weight cycling you will endure. Start a program eight weeks before the competition and also, make sure you can make the weight without suffering so much. You should aim to lose 0.5 to 1kg a week and not have to dehydrate more then 3 kg of water on weigh-in day. Athletes need to identify a target calorie goal with a good breakdown of carbs, proteins and fat and stick to it. Don’t starve yourself, you will just crave the food even more. Allow yourself a few treats and avoid making drastic diets as they don’t work on the long term.
3. Maximize performance after weigh-in
Nutrition on the road
- Multiple time zone changes
The best is to be prepared, have enough food to start with, and also know what is being offered during the competition. We recommend you go with a team that has dedicated resources and nutritionist who can work togher on a plan.