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. 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

[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 beforehand.