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1. Carb Loading: In the days leading up to the race or game, focus on increasing your carbohydrate intake. Carbohydrates are your body's primary source of energy during exercise. Consuming complex carbohydrates like whole grains, fruits, and vegetables can help build up your glycogen stores, which provide energy during prolonged activities. Consider having a carbohydrate-rich meal 2-3 hours before the event to ensure your energy stores are topped up. The mistake too many people make is trying to carb-load the night before for the first time or right before the event. This strategy is less effective than preparing ahead of time and building up your stores. I like to eat things like chickpea protein pasta and grilled chicken alfredo, naan bread pizzas, sweet potato and steak, and for the day of, something filling but light like salmon poke bowls. Â
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2. Hydration: Proper hydration is crucial for optimal performance. Start hydrating well in advance of the event and continue to drink water throughout the day. Consider consuming a sports drink or electrolyte-rich beverage a few hours before the event to help maintain electrolyte balance. Electrolytes to look for when choosing a drink include sodium, magnesium, potassium, chloride, calcium, and sometimes phosphate or bicarbonates. Be mindful of your urine color; it should be pale yellow, indicating you are adequately hydrated. Drinks I recommend: LMNT packets, Body Armor (no added sugar), or simply water and eating some dates!
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3. Balanced Meal: Have a balanced pre-event meal that includes carbohydrates, protein, and a small amount of healthy fats. This balance can provide a steady release of energy throughout the event. Opt for easily digestible foods to prevent gastrointestinal discomfort. Examples might include a chicken and vegetable stir-fry with brown rice or a turkey and avocado sandwich on whole-grain bread.