Best Mascara For Conditioning Eyelashes

What to eat before a race or exercise

The main function of a meal with high levels of carbohydrates is to provide a dose of carbohydrates such as to saturate the stocks of muscle glycogen and ensure proper hydration.

What to eat . Always take into account the preferences of the athlete, but also the digestibility of foods: the lipids and protein are digested slowly, remaining in the intestinal lumen longer than carbohydrates.

Why carbohydrates?
Carbohydrates are absorbed more rapidly than lipids and proteins, and this determines the possibility of having an energy substrate immediately available for use.
A protein-rich meal induces an increase of basal metabolism more than carbohydrates (the thermal effect may be counterproductive in race conditions where the 'body is forced to thermoregulate), dehydration also induces protein catabolism, as the final products require water for excretion.

When?
3-4 hours before the race if the race is held in the morning, you must have breakfast at least 2 hours before. Particular importance is covered it from the night before.
If the race is in the afternoon will be particularly abundant breakfast and lunch consumed at least 3 hours before.
If the race is at night, will assume greater importance lunch while before the race can be expected to wait a food ration.

What is the diet of waiting?
The diet is particularly important to wait in endurance sports, especially in cases where the start time of the race has not been well defined (or may be subject to changes), or in competitions at intervals. Its main functions are to balance, avoid and compensate for wide fluctuations in blood glucose , as well as hydrate the body. Especially in athletes
emotional anxiety caused by waiting is capable of lowering blood glucose levels as the muscular work itself. The diet is used to waiting longer in a glass of 'water juice Concentrated fruit or maltodextrin every half hour after the last meal and up to half an hour before the race. Avoid all beverages with sucrose (such as drink cans).

The meal should consist mainly of foods low in fiber and complex carbohydrates (starches) rather than simple sugars, which leads to an increase with relative insulin hypoglycemia and consequent secondary central fatigue (CNS).
The increase in insulin leads to an increase intracellular catabolism of glucose causes glucose for energy.
Increased insulin also leads to inhibition of lipolysis and the mobilization of fatty acids.

Prefer a low glycemic index carbohydrates: fructose, yogurt, peas, apples, peaches, beans.
can purchase pre-packaged liquid meals that can be a valuable alternative to the pre-race meal, and they are well balanced from a nutritional point of view and have a high content of carbohydrates, lipids and proteins but also sufficient to ensure an adequate sense of satiety . They also help hydrate the body.

indication for the use of liquid pre-packaged meals:
1) competitions that extend throughout the day (or athletic swimming with batteries and final);
2) heavy workouts (ensure adequate caloric intake);
3) athletes with difficulties to keep weight .