Food for competitions by Ben Griffiths

There is a lot of noise and discussion surrounding the hot topic of nutrition. I intend to simplify things and offer you a solid idea of how to fine-tune what you need to consume to perform at your best in this little article.

1. We are all unique, and the adage "one size does not fit all" applies to both what we eat and how our bodies respond to it and use it as fuel. A customized approach is required to tailor the diet to each person's unique needs.

2. The con - meal can be divided into three essential macronutrients (fats, protein and carbohydrates). These all contain a certain number of calories. Per gram of protein and carbs, there are 4 calories. A gram of fat contains 9 calories.

There is a lot of noise and discussion surrounding the hot topic of nutrition. I intend to simplify things and provide you with a solid understanding of how to fine-tune what you need in this little article. When eating, it's crucial to consider both macronutrients—which you consume every day—and micronutrients, which are equally important. Meaning that we want to focus on the type and quantity of nutrients you receive from the meals you eat.

Focusing on these fundamental ideas, in my opinion, is the greatest way to maximize and get the most value out of the food and calories you consume.

1. Consume the majority of your meals as whole, simple foods, like (chicken, eggs, potato, oats, almonds, avocado, kale, broccoli).

2. Do not stop eating before you are satisfied.

3. Depending on what you are about to accomplish or have done, eat every two to four hours.

4. Consume carbohydrates during times of training or exercise to maximize consumption.

5. A protein-rich meal is a requirement for everyone who exercises frequently. Incorporate 1.5 to 2 grams of protein per kilogram of lean body mass. Performance and recovery will benefit from this.

Key inquiries:

What should I eat before a game?

Before the game, I might try to raise my carbohydrate intake so I can build up my energy reserves. I'll achieve this by either upping my daily calorie intake or by adding an extra meal made up of whole foods to my schedule. For me, a typical meal might look like this (200g sweet potato, 150g chicken breast, lots of green veg and half an avocado). Once more, choose foods that you enjoy the flavor of and that make you feel good.

This is what you'll eat if you're someone who can handle eating more carbohydrates than fat before a game. Keep in mind that each person has a different way in which their body uses food as fuel. Consequently, if having a high-carb meal two hours before a game works for me, it may cause someone else to start feeling hungry before the game, in which case eating 1.5 hours before a game may be preferable.

How do I eat while watching the game?

Here, you need a rapid energy source that also has a quicker insulin response. This could take the shape of consuming a half-banana or a few pieces of dried fruit.

How should I eat following the game?

We must make sure that protein and carbohydrates are our first protocol after exercise and full of micronutrients in order to refill those glycogen stores and get the most out of your recuperation.

Before, during, and after a game, you must stay hydrated. You will need to immediately replenish those electrolytes after a long game, which could be done by drinking something. I advise attempting (coconut water, freshly squeezed lemon juice, pink Himalayan sea salt, ginger and honey). Fantastic flavor!

This should be somewhat helpful to you and provide some insight into what the elite athletes and their nutritionists might be emphasizing.

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