Anyone know about sports nutrition?

[Gareth123]

I've got my brown belt karate grading coming up in the middle of December. Does anyone know what I should be eating in the weeks before it to build up to my peak performance level?

There's a couple of guys going for their black belts so it's going to be a really long day and I'd like to be able to stay physically and mentally sharp throughout, maybe even show them up.

I've already cut out all junk food but other than that I have no idea. I normally use that Horleys Replace Hydration drink before and after I train so that I don't lose too many electrolytes.

Any ideas on what I shoud be doing to boost my performance?

[Ocean1]

Yer well constructed cheeseburger represents all of the nutritious goodies required by the dedicated biker.





Except the beetfruit. You don't need the beetfruit.

[raftn]

Yer well constructed cheeseburger represents all of the nutritious goodies required by the dedicated biker.





Except the beetfruit. You don't need the beetfruit.


Yep i agree, a dozen cans of V and a king size bar of dairy milk, that will kep you sharp!

[vtec]

Mate, all you need to do is get enough carbs meat, veg and fruit and you'll be right. If you're not getting that because you're a single male like me who is easily pleased, and need lots of food and looking to save money, then a cheap multivitamin/multimineral tablet like the one cenovis put out (about $15 for 200 tablets) is a godsend. If you have sore muscles from over use and lactic buildup, then magnesium is vital

Most important thing on the day is that you've had enough to drink water or otherwise. Soft drink is pretty rubbish and will lead to energy peaks and troughs.

I was a bike courier in Auckland for 2 years, and I couldn't just take it easy. Nothing comes close to that kind of longterm exertion. Survived on adrenalin tonnes of water, tuna, bread, creamed rice, weetbix, mince, rice, dates, dried apricots, energy chocolate, cheese, and that multi-vitamin/mineral tablet I mentioned. You try doing 60km (avg) of bicycle sprint bursts every day. It was ageing me fast.

From where I'm sitting a karate grading is a cakewalk, and you are only overanalysing because you are nervous. (I did Judo for 8 years and was national champ in my weight category several times). Just make sure you are hydrated with preferably water.

[JMemonic]

Protein for the muscle strength but you should have been doing that weeks ago now, on the nights before carb load for energy, oh and of course no training the day before.

On the day a little caffeine will halp if you are not a heavy consumer of it, or else look to power bars and carb drinks.

Easy stuff really, I did plenty of looking at this info recently when I had time to go to the gym, but long work weeks killed that.

[325rocket]

carb up leading up to the day by eating pasta etc but back off the carbs a few days before so you dont feel bloated. drink lots of water. ideally start this process a few weeks / month before.

good luck

[Gubb]

PM Imti. (http://www.kiwibiker.co.nz/forums/member.php?u=12237) He's in Sports Medicine.

[CookMySock]

If you eat carbs they will tend to flatten you a bit, so the idea is to carb up and train hard through it, then the day before NO carbs - only protein, and on the day take a mega shot of a product called "Overdrive" if you can find it.. you will bounce off the walls...

Steve

[HTFU]

I've got my brown belt karate grading coming up in the middle of December. Does anyone know what I should be eating in the weeks before it to build up to my peak performance level?

There's a couple of guys going for their black belts so it's going to be a really long day and I'd like to be able to stay physically and mentally sharp throughout, maybe even show them up.

I've already cut out all junk food but other than that I have no idea. I normally use that Horleys Replace Hydration drink before and after I train so that I don't lose too many electrolytes.

Any ideas on what I shoud be doing to boost my performance?

In theory you should have been training at an intensity close to your performance goal in the months leading up to grading. This training and the replacement food you have been using already is what your body is comfortable with.

Therefore the biggest tip I can give is to do your normal eating and fluid diet that has got you to this point ( the horleys is fine). It would be good to include powerbars and carbohydrate gels and the like in your long training days so you could get yourself familiar with them come the big day and see what you like the taste of and monitor how it makes you feel.

I see lots of athletes change so much in the week leading up to an event in a bid to get some increased performance and most end up below par. With stomachs full of water and carbs and a stomach permeability that is out of whack and therefore unable to digest anything. They normally spew the stuff up at some point.

Go hard :yes:

[Gareth123]

Sweet. Cheers guys. Lots of carbs until 2 days before grading then all protein. Drink lots and maybe add some multi vits in(I am not a single male but my girlfriend can't cook and I'm easily pleased. Cutting out junk food is so hard to do when your in this situation isn't it?)

I usually feel pretty crap on grading day. Normally I have to work a 10 hour shift which finishes 30mins before grading starts. I wouldn't have a clue what feeling good through hard physical activity feels like.

HTFU Your probably right about not changing too much. I possibly will spew up on the day, the instuctors tend to push and push and push until you fall over, bastards.

Thanks fellas

[hayd3n]

i have friends that before their big swim race have a big feed of bk the night before,
so carb loading is the way and they swear by it!!!!

[Little Miss Trouble]

HTFU Your probably right about not changing too much. I possibly will spew up on the day, the instuctors tend to push and push and push until you fall over, bastards.

Thanks fellas

Yep if your sensei doesn't make you puke, they'll feel like they've failed to push you hard enough

[Usarka]

I'm with htfu, don't be doing a nutrition change that you haven't tried before right before a comp.

[short-circuit]

If you eat carbs they will tend to flatten you a bit, so the idea is to carb up and train hard through it, then the day before NO carbs - only protein, and on the day take a mega shot of a product called "Overdrive" if you can find it.. you will bounce off the walls...

Steve


Just a quick squizz at this guy's profile picture tells me he knows exactly what he's talking about

[jrandom]

If you eat carbs they will tend to flatten you a bit, so the idea is to carb up and train hard through it, then the day before NO carbs - only protein

You are a blithering idiot.

Edit: Since you will undoubtedly, in your usual whinging-bitch manner, report this post and attempt to have it PD'd, I shall elaborate. What you propose would put the poor man into ketosis. He'd be weak as a kitten and probably pass out at some stage. If he is in fact going to have to work hard all day, he'll want to maximise his glycogen levels (http://en.wikipedia.org/wiki/Glycogen) beforehand.

[CookMySock]

You are a blithering idiot.

Edit: Since you will undoubtedly, in your usual whinging-bitch manner, report this post and attempt to have it PD'd, I shall elaborate. What you propose would put the poor man into ketosis. He'd be weak as a kitten and probably pass out at some stage. If he is in fact going to have to work hard all day, he'll want to maximise his glycogen levels (http://en.wikipedia.org/wiki/Glycogen) beforehand.He doesn't need huge glycogen levels for a karate grading - he's not doing a triathalon. What he needs are high energy levels, a bright eye, and a clear mind. Eating a load of carbs will make you feel like crap and want to sleep. He will have to stay off carbs for more than a week to enter ketosis.


Your abuse never ends does it jr? You take every opportunity to belittle and attack. I think you will find it is your actions that get threads PDed, not the people reporting them. With your behaviour deteriorating daily, it is you who is a temporary KB'er, not I.

Grow up jr.


Steve

[Nasty]

Sweet. Cheers guys. Lots of carbs until 2 days before grading then all protein. Drink lots and maybe add some multi vits in(I am not a single male but my girlfriend can't cook and I'm easily pleased. Cutting out junk food is so hard to do when your in this situation isn't it?)

I usually feel pretty crap on grading day. Normally I have to work a 10 hour shift which finishes 30mins before grading starts. I wouldn't have a clue what feeling good through hard physical activity feels like.

HTFU Your probably right about not changing too much. I possibly will spew up on the day, the instuctors tend to push and push and push until you fall over, bastards.

Thanks fellas

Mate, unlike these other guys I will advise you to go to someone who actually knows. Taking advice ad-hoc from people who are probably unqualified to offer it is not a smart move. Personally, I did olympic weightlifting for a few years and always followed the guidance of my coach.

if you can not do that take the time to go to a health shop and discuss with them - at least they do receive some training and information on what they can tell you.

[nodrog]

do nothing. what would happen if you got into an all day street fight and you hadnt eaten your weetbix? would you have to politely refrain and ask if it could be rescheduled next week after you load up on cocopops?

[Usarka]

Mate, unlike these other guys I will advise you to go to someone who actually knows. Taking advice ad-hoc from people who are probably unqualified to offer it is not a smart move. Personally, I did olympic weightlifting for a few years and always followed the guidance of my coach.

if you can not do that take the time to go to a health shop and discuss with them - at least they do receive some training and information on what they can tell you.

Good call. I would point out though that my advice was from a professional sports trainer who gave me exactly the same reply when I asked them. But yes it is second hand and you can't trust the source (but i am trustworthy honest :innocent:)

Nutrition falls into the whole training regime. If you don't practice it your body won't be used to it and you could easily *decrease* your performance on the day.

[Tank]

Meh,

There are two easy rules with this kind of thing. And they are both easy as hell.

Stick with what you have been eating all along - change is bad - you never know exactly how you are going to react to it. So stay as you are and you will know how your body will hold up.

Then - simply make sure you remain hydrated - thats the best thing you can do - but remember little sips often - not lots now and then.

Yes, my profile pic is a fat bastard, but hey, Ive been there, done that, got the trophies - I know what you are going to go thru - and seriously dude - its not that bad - Getting your head right is probably going to make a bigger difference than what you eat.

[Tank]

Your abuse never ends does it jr? You take every opportunity to belittle and attack.

You know thats what I think I love about the guy :love:

Seriously - He just calls it as he sees it. Its not personal attacks its more that he strongly disagrees with you - often with reason and facts to back it up.

[short-circuit]

Just a quick squizz at this guy's profile picture tells me he knows exactly what he's talking about

Geez Dangerous Bastard a red rep for that? Bit harsh....

must have hit on a soft spot, sorry I meant a sore spot.

[jrandom]

Eating a load of carbs will make you feel like crap and want to sleep.

I'm sure it does that to you. We're talking about athletes, however, not habitual arse-sitters.


He will have to stay off carbs for more than a week to enter ketosis.

If he sat on his arse, maybe.

However, ketosis is what happens when no glucose is available for the bloodstream.

It might take you a week of sitting on your arse to go through your muscular and hepatic glycogen reserves if you don't eat carbs, but an endurance athlete can blow through them in a few hours.

Blood glucose must be present for proper CNS and muscle operation. It can only come from eating simple sugars or using glycogen reserves. When neither of the above are present, the body falls back on lipolysis, its 'emergency limp-home mode', which simply cannot provide energy at a rate to sustain athletic performance.

The 48-hour period before athletic activity is the time when carbohydrate intake will result in glycogen storage. Maximising your glycogen storage at the point you start competing (as well as good nutrition and hydration throughout the event) is the key to sustained effort.

The OP specifically stated "it's going to be a really long day and I'd like to be able to stay physically and mentally sharp throughout".


Your abuse never ends does it jr? You take every opportunity to belittle and attack.

You seem incapable of distinguishing between a personal attack and an attack on an incorrect (and downright stupid) opinion.

An interesting personality flaw in a man; it's more usually the province of females. But you are a bit mentally and emotionally unbalanced, aren't you?

(That's not an unfounded opinion - it's based on observation of your posts, combined with the fact that either you or BiK3RChiK have previously mentioned that you're on psych medication.)

You should probably pipe down now.

:yes:

[nodrog]

You should probably pipe down now.

:yes:

or at least pass it on.


p.s. it goes to the left

[Gareth123]

LOL I think I'll go and see a sports nutritionist. That way I can get advice straight from the horses mouth and get a healthy eating plan to maximise my performance for next time, that will be the really hard one, my own black belt grading.

That Wiki page on Glycogen makes for fascinating reading. I'd never heard of glycogen before at all. I'll have to do a bit more reading up on it I think.

[jrandom]

LOL I think I'll go and see a sports nutritionist.

Get a referral to a nutritionist from your trainer. Not every nutritionist understands the needs of every athlete.

[Little Miss Trouble]

He doesn't need huge glycogen levels for a karate grading - he's not doing a triathalon. What he needs are high energy levels, a bright eye, and a clear mind. Eating a load of carbs will make you feel like crap and want to sleep. He will have to stay off carbs for more than a week to enter ketosis.

Steve

I take it you've not ever done a high level Karate grading?
Me either, but I've seen the aftermath so to speak, trust me, he will need as much stamina & will power as a triathlete.


LOL I think I'll go and see a sports nutritionist. That way I can get advice straight from the horses mouth and get a healthy eating plan to maximise my performance for next time, that will be the really hard one, my own black belt grading.


Like I said via PM, get in touch with Strike, hes a good guy & definately knows his stuff.

[HTFU]

LOL I think I'll go and see a sports nutritionist. That way I can get advice straight from the horses mouth and get a healthy eating plan to maximise my performance for next time, that will be the really hard one, my own black belt grading.

That Wiki page on Glycogen makes for fascinating reading. I'd never heard of glycogen before at all. I'll have to do a bit more reading up on it I think.


If you are on a budget I wouldn't bother spending the money on a nutritionist and I qualified as one. If you can be motivated to put the time into learning those complex movement patterns and are really holistic about your martial art, as you should be at black belt level, then clue yourself up by using a sports nutrition book.

Eat to compete is a good basic guide by Jenni Pearce (was my lecturer). It give the information needed for a level 1 nutrition paper and is ideal for athletes.

Usarka and Tank are on the money don't change to much of your diet now, baby steps. You have to train the body to store more Glycogen, super loading carbs will, at best, just top you up to your current storage ability in the liver and muscles, but has more risks of decreasing performance through a number of mechanisms (Level 3 paper stuff).

Its good that you have identified you need to look at your eating. I have coached and given nutrition advice to a few of New Zealands top swimmers and runners and mate they have some crap eating patterns but still compete at an elite level, so don't stress it.

[Icemaestro]

Definately go see the nutritionist if you're that worried, otherwise continue eating what you've been eating all along. You'll find what your body needs to perform well - it took about 2 or 3 years into being a nz rep to figure it out for my sport (ice skating) - for me I stay away from anything fatty or processed at least 2 weeks out from a comp, make sure getting enough carbs, prefereably low GI carbs like milk, yoghurt, brown rice etc, and keep the meat or protein up, especially if you're training alot.