News Polofitness

Google Buzz Twitter
posted on February 07, 2016 09:11 Article Rating
  • Eating While Competing

Pre-event Nutrition Basics for the Competitive Athlete

Competitive athletes focus on nutrition throughout the entire competitive season from pre-season workouts to championship events. When athletes compete, each person has individual food preferences or aversions. No one food is the “right” food or meal for every athlete. In fact, you will find that on any one team or sport, there will be a great variance in the food athletes choose before an event. Use the guidelines below to develop your own pre-competition eating program.

The overall goal of eating before competing is to fuel your muscles for the event without causing stomach upset.

  1. Choose foods that settle your stomach and are comfortable prior to exercise. Never try a new food or meal on the day of an event. Always test food choices prior to a practice session to be sure they don't cause stomach upset.
  2. Carbohydrate foods are the best choices prior to an event because they digest quickly and are a ready fuel source for the working muscle. Cereals, bagels, fruit, fruit juices, pasta, crackers and yogurt are good options.
  3. Protein takes longer to digest and fat stays in the stomach longest before being digested and absorbed. You want the food you eat prior to an event to be digested before the event so you can use the energy and avoid discomfort.
  4. Meal Timing - Allow three to five hours before competition or exercise for a large meal to digest, two to three hours for a smaller meal, and one to two hours for a snack.

    Before Morning Events - Eat a hearty, high carbohydrate dinner and snack the night before. Have a light meal for breakfast (toast and juice and/or a bowl of cereal) before the event.

    Before Afternoon Events - 
    Eat a hearty breakfast in the morning and a light snack one to two hours prior to the event.

    For Day-Long Events
     - If you have one event in the morning and then another event in the afternoon or evening it can present a nutrition challenge. Be sure to fuel up well the night before all-day events. Bring small, high carbohydrate snacks with you to the event to keep blood sugar levels even and keep your muscles full of energy. Be sure to finish small meals/snacks at least one to two hours prior to the event to avoid stomach upset. Avoid simple sugars during the daylong events - they can cause significant blood sugar fluctuations. Most important is that you test what you eat during training sessions prior to events. If you are certain that a particular meal feels fine during training, it’s likely to be fine during competition, too.
  5. Don't Forget Fluids

·        Stay hydrated during daylong and weekend competitive events.

·        Bring a water bottle with you and sip throughout the day.

·        Drink sports drinks during and between events to get a little added carbohydrate and electrolytes.

·        Some athletes lose their appetite during competition. When eating solid food just doesn't feel good, drinking sports drinks and juices to provide fuel for events will help athletes fuel muscles.

Actions: E-mail | Permalink |

Post Rating

Latest News

Postage Stamp Farm CHAMPIONS 2017 MONTY WATERBURY CUP

Postage Stamp Farm CHAMPIONS 2017  MONTY WATERBURY CUP

FACU PIERES TESTED THE ELECTRO FITNESS

FACU PIERES TESTED THE ELECTRO FITNESS

Orchard Hill US Open Championship 2016!!!

Orchard Hill US Open Championship 2016!!!

How do I recover faster after workouts?

How do I recover faster after workouts?The subject of recovery covers many different realms. The classic “one day of rest between workouts” can help the novice lifter introduce recovery into his regime. But you’re one step above “novice”. You train.

Eating While Competing

Eating While Competing

Pre-event Nutrition Basics for the Competitive Athlete

Competitive athletes focus on nutrition throughout the entire competitive season from pre-season workouts to championship events. 

Athletes: The Importance of Good Hydration

Athletes: The Importance of Good Hydration

Why is it so important to stay hydrated?

Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints.

Fitlight Trainer

Fitlight Trainer

It is a unique wireless reaction training system comprised of 8 RGD LED powered light controlled by a table.

The lights are used as targets for the user to deactivate, and can be adapted and configured for all the sports training regimes. 

Work out smart with TRX

Work out smart with TRXTRX is one of my favorite tools that I used to help riders improve strength and flexibility.The dynamic exercises with TRX engages your entire core, lower and upper body to create a full workout.

Behind the injuries

Behind the injuriesThe most important it is work in prevention and the only way is prepare your body.Get the good workout program is the key in this matter. "Once you are injured it is too late". Any problem in your muscles (groin, lower back, shoulders, etc) reduces your conditioning and movements to play 100%, and that is not allowed.

How Important is the warming up?

How Important is the warming up?

You can prevent injuries in your body, doing a good warm up and get ready your muscles to work, spend at least 10-15 minutes  using different drills, dynamic stretching exercises and a gentle movements. Then you will be ready to get the best of you during the game or work out.

  • I worked out with Alex in Santa Barbara and was one of the key in the season to my success.

    STUART "SUGAR" ERSKINE
  • I was working with Alex in different seasons like West Palm Beach,FL and Santa Barbara,CA during the last 3 years, and always help me to keep in shape and improve my play, I higher recommending Alex to everyone that want to reach your goals.

    PACO DE NARVAEZ
  • The best !!! For everyone who want really be in shape.

    EDUARDO NOVILLO ASTRADA
  • Training with Alejandro is about respect and inspiration, he is not only a champion himself and knows what it takes to perform as an athlete, he is an absolute professional. The Muay Thai & kickboxing are my favorite exercise and are fantastic for polo fitness,reflex and concentration and a lot of fun.

    SUNNY HALE
  • Work out with Alex is work with the guy who really know about the polo players needs. It has become a fundamental part of my polo.

    JEFF BLAKE
  • I'm always in action with polo, that mean be in a good physical shape possible, one of the key for this was Alex, who help me every time to get my goals. I would recommending Alex any one who want to be the best.

    NICOLAS ROLDAN
  • Staying fit is crucial for me to excel both in my sport and in everyday life. Alex's fresh and exciting outlook on fitness makes going to the gym something to look forward to every day. He has helped me to greatly improve my strength, balance and flexibility, the most important things as a rider. I would recommend his program to anyone!

    ERIC LAMAZE (2008 OLYMPIC SHOW JUMPING GOLD MEDALIST)
  • One of my students gave me one of the best Christmas gifts ever, some sessions with Alex and Diego. I never stopped working out with them since. I enjoy a lot the way they make me work. Their system is excellent for riding, it combines all you need for it.

    FEDERICO SZTYRLE
  • Working out with Alex has changed my game mentally and physically. It has become a fundamental part of my polo.

    JEFF HALL
  • "Training with Alejandro and Diego last season help me have one of my most successful seasons in Palm Beach. They made me feel and play better!"

    BRANDON PHILLIP

www.lifenstyle.de www.topleftpixel.de www.bramwerkt.nl www.podane.de www.orangewebbers.nl www.mieletlait.com www.ballrider.de www.ibblaneck.de www.einkauf-paradies.de www.docuzone.nl www.insolwert.de www.hp-berufshilfe.de www.hi-drispenstedt.de www.ekskuus.nl www.expatcentrale.nl www.beafennema.nl www.paalman-tempelman.nl www.dirndl-jaeger.de www.vidmail.nl www.genuss-leipzig.de www.ictentree.nl www.wismar-lotse.de www.teleskipp.de www.besttagesgeld.de www.anton-heim.de www.thepalebluedot.nl www.4th-arcanum.de www.crashman.nl www.triton4.de www.trendart.nl www.ois-quality.de www.jackbroscie.nl www.tattoo-you.de www.auto-powersuche.de www.pc-legeres.de www.admoveo.nl www.z67.nl www.josephgrill.nl www.getwartool.com www.maxtreppen.de www.jestetter-zipfel.de www.hbpc.nl www.sbt-rechtsanwaelte.de www.teledock.nl www.gedichtehaus.de www.sonjadrexl.de www.stolendan.nl www.orientpoint.de www.byeve.de www.hettrouwhuys.nl www.teuto-finanzen.de www.bes-t-guides.de www.rude-ruetten.de www.teledermatology.co.uk www.kshatriyasuperlam.com voorburgbands.nl www.bult-gww.nl www.flemming-pehrsson.de www.energywelt.de www.jovoeg.de www.jac-products.de www.lachaussee.nl www.weginduitsland.nl www.bull-z.com www.wrick.nl zegneetegendebtw.nl www.ruehle-schreibwaren.de www.aam-boyer.de www.viamatic.fr www.ueberzeuge.de www.superbowlnetwork.com www.rednosedesign.nl www.michaeljordanjersey.top www.redlightindex.de www.o-nline.de www.max-kranz.de www.gookar.nl www.rome-italie.nl www.3dds.nl www.apply-pictures.de www.psycoach-palacin.fr www.subaeunico.com www.autobrons.nl www.mindalive.de www.tantrafuersie.de www.fedelespain.com www.autogaspro.de www.hobby-sportler.de www.christoph-menne.de www.handy-team.de www.jangcard-reisen.de www.karacho-berlin.de www.kredit-quality.de www.kulturundevents.de www.kaniko.de www.philippjaehnel.de www.theaterondersteboven.nl www.roodenburg-rozen.nl www.hutuin.nl www.one2connect.nl www.visionalert.nl www.werners-index.de www.bscmarzahn.de www.carsten-duebbers.de www.paranoia-band.de www.the-viewfinder.de www.dreherei-glock.de