Diet planning

The optimal nutritional status of an athlete is not obtained in the pre-competition meals, not even following certain rules in the last week before the event. To achieve a good nutritional status, the athlete must follow for a long time and regularly, the consumption of foods that meet the necessary nutritional requirements and following healthy eating habits.

Advantages of distributing food in five or more meals throughout the day

Eating a greater number of meals during the day allows a wide variety of foods and thus nutrients to be chosen, thus improving the quality of the diet. More frequent meals allow moderate amounts of food to be eaten, making digestion less burdensome, and nutrients are processed more efficiently.

When the body remains more than 3 hours without eating, blood glucose levels drop, increasing food cravings and making it more difficult to eat moderate amounts.

When a long time elapses between meals, the body activates defense mechanisms, reducing energy expenditure and protecting fat reserves. This action, when it occurs on a regular basis, increases the risk of becoming overweight or obese.

Breakfast

Breakfast should account for at least 20% of the calories provided by the diet throughout the day. Dairy products, fruits, cereals and water should be consumed as a minimum. It is convenient to offer a variety of options of each of them, taking into account the athlete's preferences. Other healthy foods can also be provided, such as nuts, vegetables, potatoes, omelets, chicken or turkey breast and ham.

Incomplete breakfast reduces physical performance, resulting in fatigue, exhaustion, reduced strength and low spirits during training or morning competition. Energy deficiencies also affect the brain, resulting in lack of concentration and memory, essential elements for training or competition, especially in sports that combine strength and strategy.

Mid-morning

The mid-morning ration should guarantee about 10% of the total calories provided by the diet. This snack helps to distribute the energy intake throughout the day, providing the body with the necessary energy to meet the physical and mental requirements during the hours before lunch. At this time a fruit, or a juice, and a small sandwich of cooked ham, turkey or tuna can be taken. Milk or yogurt with four or five maria cookies could be taken instead.

When food is not eaten at this time, the athlete's performance is reduced during the last hours of the morning, generating a big appetite that would lead him to overeat at noon.

Meal

It should provide 35% of the calories provided by the diet throughout the day. It should be taken at least three hours before the beginning of intense physical activities.

In order to offer a varied and balanced intake that includes representative products of the basic food groups, it is recommended to structure it as follows:

• First course.

• Second course with garnish.

• Dessert.

• Bread.

• Water.

If you choose in the first course, from the group of farinaceous and legumes (pasta, rice, potatoes, and pulses), the second course should be accompanied by vegetables and vice versa.

It is recommended to use olive oil or sunflower oil instead, in salads and preparation of other dishes.

It is important to consider food preferences, organizing daily menus so that less appetizing dishes are not served at the same meal.

Light and dense foods should be combined, so that meals are neither too dense nor too light.

Dishes should be varied frequently, for example: In the first course:

• Pasta (with tomato, in salads, with tuna and with vegetables).

• Rice (in paellas, baked, in soups, and salads).

• Potatoes (mashed, boiled, baked, in stews and salads).

• Legumes such as lentils, beans, chickpeas, peas and broad beans, which can be consumed in stews, soups, casseroles or salads.

• Vegetables (raw, cooked or pureed).

In second courses:

• Meat (veal, poultry, pork, lamb, rabbit, beef; grilled, baked, roasted, boiled and stewed).

• Fish (baked, grilled, salads, en papillote and fried).

• Eggs (boiled, in sauce, in omelets, scrambled and fried).

For dessert, different types of fruits (whole, in pieces, salads or cocktails without added sugar) and/or different dairy products (custard, flan and rice pudding can be included, occasionally). Fruits should be served whole and fresh whenever possible, preferably in season. To accompany the dishes, whole wheat bread and water.

The snack

The snack, like the mid-morning, should contribute 10% of the total energy provided by the diet throughout the day. The moment of the snack depends on the time of the greater physical effort of the afternoon. A piece of fruit and a small sandwich or a glass of milk or yogurt and cookies can be offered.

The evening meal

Dinner should provide 25% of the total energy provided by the diet throughout the day. The last meal of the day should be light and take place at least two hours before going to sleep, so that digestion is practically finished and does not interfere with sleep. It is recommended to include rice or whole wheat pasta, soups, steamed or cooked vegetables, white fish, skinless chicken, tortillas and dairy products. The amounts to be ingested should be moderate. Drinks containing stimulants such as coffee, tea and cola should be avoided.

Nutrition one week before the competition

One week before the competition, it is recommended to increase the intake of carbohydrates, in order to guarantee the deposit of this nutrient in the form of glycogen in the muscles and liver, in order to have a maximum energy reserve during the competition.

In the days prior to the event, carbohydrates should provide between 65 and 70% of the total energy provided by the diet, while proteins should be around 15% and fats should be less than 20%. During this stage, where the definitive competitive adjustments take place, no ab