Nutrition 7 days before a competition, by Guillaume Klein

Objectives

Build up energy reserves

Promote digestive comfort

First of all, it is important to understand that long-term everyday nutritional balance before the event is what provides benefits for both sport and health.

The 7 days preceding the competition form part of this balance and should enable carbohydrate supercompensation, so you can start the race with maximized sugar stores and optimize performance during exertion.

In practice:

Phase 1

Reduce daily carbohydrate intake (pasta, rice, sweet potatoes, potatoes, bread, fruit, dried fruit, etc.) by one-third compared with the usual intake during the first three days of the week preceding the competition.

For example, do not eat starchy foods (pasta, rice, sweet potatoes, potatoes, bread, etc.) at lunch.

Phase 2

Do a short fasted workout on D-3 to take advantage of the metabolic window after exercise, having a breakfast richer in carbohydrates to begin the carbohydrate supercompensation phase and best promote the replenishment of new glycogen stores.

Increase daily carbohydrate intake (pasta, rice, sweet potatoes, potatoes, bread, fruit, dried fruit, etc.) by one-third compared with the usual intake on D-3 and D-2.

For example, add a snack consisting of fruit and/or dried fruit during the day.

Phase 3

On the day before the competition (D-1), your reserves are replenished, so you simply need to maintain a reasonable, habitual food intake to avoid placing significant strain on the digestive system.

Throughout the week

Eat a balanced plate providing sufficient protein, essential fatty acids, vitamins, minerals, and trace elements.

Reduce or eliminate depending on individual sensitivity: high-fiber foods (certain vegetables and fruits, some raw vegetables, whole grains, wholemeal bread, legumes, etc.) / poor-quality fats / spicy dishes / alcohol / coffee because of its stimulant and diuretic effect / foods rich in wheat gluten (bread, pasta, cakes, pastries, pizzas, ready-made meals, beer, sauces, dessert creams, chicory, etc.), while prioritizing gluten-free grains and grain alternatives (rice, quinoa, millet, amaranth, gluten-free oats, buckwheat, teff, fonio, sorghum, etc.).

Maintain adequate hydration to promote sugar storage, as well as the proper circulation and transport of all the substances necessary for the body to function properly (vitamins, minerals, trace elements, nutrients, etc.).

Competition day

Since competitions generally start in the morning, breakfast will therefore be the last meal.

The purpose of this breakfast is to provide fuel for the body and maintain energy reserves while promoting digestive comfort during exercise.

A few rules to follow

Eat at least 1.5 to 2 hours before the start of the event to allow sufficient time for digestion, both to prevent gastric discomfort and to ensure that, at the start of the race, blood is used for muscle function rather than the digestive organs.

Avoid excessive amounts of fat, animal-based proteins, and dairy products, which take longer to digest and may cause digestive problems.

Avoid foods that are too high in fiber, especially if you have a sensitive digestive system.

Consume carbohydrates with a low to moderate glycemic index to avoid insulin spikes and control your blood sugar level.

Test your nutrition strategy in advance during training sessions to determine what to implement for this final meal.

IN CONCLUSION

These general guidelines provide a few ideas for establishing a balanced diet during the week preceding a competition.

However, it is necessary to individualize it to adapt it specifically to each person’s way of functioning and benefit from positive effects on energy efficiency and digestive comfort.

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This content was published by our Ambassador Guillaume Klein (Personal Coach, Expert in sports nutrition and health / Ultra-endurance Specialist)

• Nutriformation graduate, specializing in micronutrition and nutritional therapy
• Trained in sports nutrition by the Evonutri Academy of Positive Nutrition
• Ultra-trail coach trained by the Auvergne-Rhône-Alpes Athletics League
• Dietitian-nutritionist for the FC Metz professional squad (since 2018)
• Dietitian-nutritionist at the FC Metz training academy (since 2019)
• Creator of the EPIC® method

Passionate about sport and an ultra-endurance athlete in running and ultra-cycling, Guillaume has been able to experience for himself the benefits of a natural, balanced diet suited to his actual needs, as well as specific, adapted training. Guillaume appreciates high-quality products that meet athletes’ nutritional needs while also offering the most natural composition possible from a health perspective.

You too can benefit from his advice and find all our products on this website

If you would like more information or advice, please do not hesitate to contact Guillaume via his website www.naturenergy.live.