Athletes often compete in the morning following an overnight fast. Significant depletion occurs in the body's carbohydrate reserves over an 8-12 hour period without eating. This occurs even if the person previously follows appropriate dietary recommendations. The precompetition meal is to provide adequate carbohydrate energy and ensures optimal hydration. Fasting before competition or training makes no sense physiologically because it rapidly depletes liver nad muscle glycogen and impairs exercise performance (but should not overdo it either as to high carbohydrate load can lead to abdominal cramps due to osmosis.ie water pulled into intestine due to high osmolality).
If a person trains or competes in the afternoon, breakfast becomes the important meal to optimize glycogen reserves. For late afternoon training (my usual timing) or competition, lunch becomes the important source for topping glycogen stores.
Asa general rule, competition day should exclude foods high in lipid and protein. Such foods digest slowly and remain in the digestive tract longer than foods containing similar energy as carbohydrate. Note that is takes 3-4 hours to digest and store a carbohydrate rich precompetition meal as muscle and liver glycogen.
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