What are the things to do and not do before, during and after a race

See what are the biggest mistakes not to commit and what are the best things to do.

We start from the days before the race, many change their diet, but without a specific food plan is a big mistake not to commit. If you already experienced the burden of glycogen during training, and has developed a proper diet for the days preceding the race, follow it is right, but not improvise in the days before the appointment racetrack. Too often we see athletes who take large amounts of carbohydrates the night before the race and the next morning at breakfast: usually pasta. If that was not programmed and tested their intake is better not to do so and instead continue their usual diet. So the night before the race better to eat lean meat or fish combined with vegetables or boiled potatoes and with a normal amount of bread, then fruit. The morning coffee or tea and milk, toast, jam or honey, but never excessively, and always a couple of hours before the event. We say that the right amount is that usually used to take without going beyond the belief that it is necessary for the race. Wrong and unnecessary to make the dough for breakfast, then takes the classic coffee or coffee and milk. In all these cases the error is to assume an excessive amount of calories you take time to be assimilated and weighs down the body. Better, instead, a normal breakfast, which then should be supplemented by food intake between 30 and 40 minutes before the race. Again I notice that many athletes ingest energy bars and supplements liquid while they are waiting for departure: another big mistake. Underlying always the belief that the more you eat the more energy we have to go fast, but it is not so! We must give the right principles when food is needed, otherwise it's useless. So if you made the right breakfast when lack of minutes you can ingest one or two energy bars based on carbohydrates (in the case of two better take one hour before and another 30 minutes before departure), so to ensure to the body an amount of energy to be spent shortly after the start of the race and you can associate a drink made with maltodextrin (always slow release carbohydrates) and other carbohydrates of fast assimilation (fructose with a concentration not exceeding 6% ). In this case, while the maltodextrins will be used after the start of the race, fructose will allow us to have the energy immediately available in the early minutes of the race. It is wrong, so, take only bars or supplements with only slow-release carbohydrates; in fact there is a risk that their assimilations begins well after the start of the race, leaving the athlete with less energy available in the early stages of the test. Ingestion of branched amino acids, then, before the race, does not lead to improvements in performance and still was never proven to be effective in this regard. Another mistake, then, not to commit is "randomly" for food. Often we see the athlete, who took advantage of this or that stand on the starting line, take the various free items, and start eating: another big mistake. The assimilation of food is always complex and difficult for the body and ingestion of a different food from usual, although similar to the other regulars, can lead to a series of complications that you should not: how to slow down intestinal transit, assimilation and various intestinal disorders that can impair athletic performance. Moreover, ohe should already have with him everything that has to eat before and during the race. In many, however, athletes eat what is offered, but it is said that you need to eat at that moment! Better to fill our pockets with what we have already experienced in training by selecting the various products based on their composition and ease of assimilation, leaving the other last-minute improvisation. In the race the most common mistake is to wait a long time to drink or eat, then coming to a point where it restores a large amount of liquid and food: a big mistake! Better to sip a good drink every 15-20 minutes at most, with a greater frequency (every 10 minutes) in the presence of high temperatures. The drink will be a product that contains a good amount of minerals and rapid assimilation carbohydrates, while a smaller portion will be devoted to those with a slow assimilation. If the race is relatively short, no need to ingest solid foods, rather it is better to avoid them, because would be available to the body race ended. The same goes for the famous sugar gel. In fact even these require some time to be assimilated and their recruitment is useless when there are less than thirty to sixty minutes at the end of the race. If you supplement with a good energy drink, with continuity, there is not much more, when the race is short. If the performance is over 3 hours you can start thinking of taking a carbohydrate energy bars, one every 40-50 minutes, unuseless and harmful asumir two or more together. Worse eat other things that you have not experienced before, like sandwiches or what various offers refreshment of GF. Even in this case too often wrong times and ways. Needless to eat a sandwich or a snack when there is no now and the end of the race, if you have cramps of hunger has made a mistake before, and now the race is compromised. Solid foods of a certain size must be treated at least before three hours at the end of athletic performance. After it is always preferable to give priority to products of easily absorbed, rich in carbohydrates and low fat. I have often seen the classic altet eating snacks (Kinder and the like, for example), too greasy and difficult to assimilate, more solid and specific other products such as fruit bars, making sure to select those products with low values of fat, or in any specific products for food in the race of the athlete. The various sandwiches, preferably with ham without fat, should be employed only if you have already tried before, and when lacking at least three hours at the end of athletic performance. The various packages of maltodextrins are treated at least one hour before the end of the race, otherwise it is useless to take them, because their assimilation is too slow to be useful in the final stage of the race. Another mistake is to commit not to ingest food or liquids that have not been tested previously. At the end of the race's main mistake is to not eating or eating incorrectly. At the end is preferable to take 150-200 cl sugar that will rocostruire stocks of glycogen at this stage it is best to avoid the intake of amino acids, which instead will be recruited after a couple of hours after the end of the race together with a solid meal based on carbohydrates, proteins, and with a proper intake of minerals. Wrong, immediately after the race, concentrate on solid meals, neglecting the integration of liquid and minerals. Again wrong to resort to different packages that are free offered, better take our food, leaving free samples for future testing during training.