FUELING FOR COMPETITION
Fueling Before Competition
Athletes need to consume adequate carbohydrate to optimize carbohydrate stores (glycogen) in the liver and muscle. This helps maintain blood sugar levels and fuels muscle contraction. Insufficient carbohydrate intake decreases the ability to sustain heavy loads and high intensity exercise, mood state, mental acuity, and power output during intermittent high intensity performance, and has the potential to negatively influence immune function.
During sleep, carbohydrate stores in the liver are used to maintain blood sugar levels, leaving glycogen stores low upon waking. Fueling and hydrating before competition are essential to replenish energy stores and optimize hydration status.
Click HERE for The U.S. Olympic & Paralympic Committee's (USOPC) Handout on Fueling.
RECOVERY NUTRITION
What is Recovery Nutrition?
Recovery nutrition encompasses fluid, macro, and micronutrient replacement following a training session. A sound recovery nutrition protocol will allow athletes to optimize training adaptations and perform at their body's full potential in the next training bout, the next training block, and year after year.
Recovery extends beyond the short-term recovery window immediately following training. An athlete's consistent day to day habits allow for nutrition to support improvements in performance.
Click HERE for USOPC's Handout on Recovery Nutrition.
THE ATHLETE'S PLATE
Tools for you to better adjust your eating to the physical demands of your sport!
Training volume and intensity vary from day to day and week to week along your training/competition plan. Eating your meals and fueling your workout or race should also be cycled according to how hard or easy it is. Consult with your sport dietician to put the Athlete’s Plate into practice!
Click below for handouts provided in collaboration by The United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program.
EASY (Click HERE) An easy day may contain just an easy workout or tapering without the need to load up for competition with energy and nutrients. Easy day meals may also apply to athletes trying to lose weight and athletes in sports requiring less energy (calories) due to the nature of their sport.
MODERATE (Click HERE) A moderate day may be one where you train twice but focus on technical skill in one workout and on endurance in the other. The mod‐ erate day should be your baseline from where you adjust your plate down (easy) or up (hard/race).
HARD (Click HERE) A hard day contains at least 2 workouts that are relatively hard or a competition. If your competition requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and after the event day.
IMMUNE FUNCTION FACTSHEET
The Immune System
The immune system is made up of a network of cells, tissues and organs that work together to protect the body. When foreign objects are identified by the immune system, white blood cells (leukocytes) are signaled to secrete antibodies that protect the body against infectious disease. The immune system also plays an important role in the inflammatory response resulting from injury to tissue. When injury occurs, cytokines are released to trigger several inflammatory mechanisms involved in the recovery and healing process. When the immune system is compromised or is less active than normal, there is a higher vulnerability for infective illnesses. This is called immunosuppression.
Click HERE for USOPC's Handout on The Immune System.
