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Carbohydrate loading for PRMC
One week before PRMC aim to:
1. Fill muscle and liver glycogen stores.
2. Keep well hydrated.
During the 3 days before the PRMC ideally 60-70% of your total calorie intake should be from carbohydrates. The day before the PRMC you should rest completely.
Good sources of carbohydrates -
Potatoes, rice, pasta, bread, energy bars, sports drinks.
Pre-competition breakfast. Porridge, the daddy of all breakfasts. Get that down your neck and remember this, on the day your most likely going to be nervous. When your nervous your digestion slows down. For me personally i would eat 2-3 hours before the fun kicks off. And sip on a sports drink.
The main key throughout your PRMC is avoiding dehydration and top-up your primary energy source (carbohydrates).
If your dehydrated your body temperature rises, blood volume decreases. This places strain on your entire circulatory system, which means your body has to work much harder than it would if you were hydrated.
Easiest way to find out if your dehydrated is by looking at your urine. Pale yellow is ideally what you want to see.
Don't down too much water. If you consume lots of water within a short period of time you will flush essential electrolytes. Electrolytes include sodium(which increases the urge to drink), when your depleted of this your body will say "f@#k off, i don't want to drink anymore" even though your probably still dehydrated!!!. (Electrolytes help regulate the fluid balance between different body compartments.)
A sports drink is ideally what you want because it has sodium which encourages you to drink more, and glucose which will replenish your primary energy source. Drink small amounts regularly.
Last tip. Avoid anything new on the day. It may be worth rehearsing it. So it all comes together without any hiccups.
/Spam over and out.
1. Fill muscle and liver glycogen stores.
2. Keep well hydrated.
During the 3 days before the PRMC ideally 60-70% of your total calorie intake should be from carbohydrates. The day before the PRMC you should rest completely.
Good sources of carbohydrates -
Potatoes, rice, pasta, bread, energy bars, sports drinks.
Pre-competition breakfast. Porridge, the daddy of all breakfasts. Get that down your neck and remember this, on the day your most likely going to be nervous. When your nervous your digestion slows down. For me personally i would eat 2-3 hours before the fun kicks off. And sip on a sports drink.
The main key throughout your PRMC is avoiding dehydration and top-up your primary energy source (carbohydrates).
If your dehydrated your body temperature rises, blood volume decreases. This places strain on your entire circulatory system, which means your body has to work much harder than it would if you were hydrated.
Easiest way to find out if your dehydrated is by looking at your urine. Pale yellow is ideally what you want to see.
Don't down too much water. If you consume lots of water within a short period of time you will flush essential electrolytes. Electrolytes include sodium(which increases the urge to drink), when your depleted of this your body will say "f@#k off, i don't want to drink anymore" even though your probably still dehydrated!!!. (Electrolytes help regulate the fluid balance between different body compartments.)
A sports drink is ideally what you want because it has sodium which encourages you to drink more, and glucose which will replenish your primary energy source. Drink small amounts regularly.
Last tip. Avoid anything new on the day. It may be worth rehearsing it. So it all comes together without any hiccups.
/Spam over and out.
