Pistachios play a very important role in the nutrition of athletes. We all know that nutrition before a sports competition is important and can affect the athlete’s performance. Not paying attention to proper nutrition is like trying to enter a rally race without gas in your car!
Undoubtedly, paying attention to nutrition before a sports competition will make you perform better on the field and achieve brighter results.
But what is the best nutrition before a sports competition? What should we eat as nutrition before a football match? Join us as we tell you all about the best pre-race snacks and meals.
What nutrients like pistachios do you need before a race?
Did you know that pre-race meal planning is one of the keys to athletes’ success? An athlete’s diet and lifestyle should be geared toward his long-term and short-term goals. Long-term nutritional goals include:
- Adequate hydration to the body
- Choosing a rich and nutritious diet that promotes muscle growth while meeting daily needs.
But the short-term nutritional goals include preparing the body in terms of nutrition to perform any sports activity. In this section, we will tell you which food group the most professional athletes use before the competition.
The night before the sports competition
Starchy foods such as whole-wheat pasta, rice, potatoes, beans, salads, and grilled chicken are a carbohydrate-rich meal with enough protein to provide energy for tomorrow’s race as well as protein for recovery. It is also recommended to avoid new foods that may upset your stomach during the game.
Anything that is too fatty, such as fast food or cream, is digested slowly and makes athletes feel sluggish and sluggish. Athletes should also avoid high-fiber foods such as beans, fruits, and vegetables that are difficult to digest and may cause digestive issues on game day.
The promise before the sports competition
Staying hydrated on game (or match) day is very important. Drinking enough water is very important. The important thing about fluids is that they provide the electrolytes you need. Electrolytes, such as sodium, potassium, and chloride, help maintain electrolyte balance in the body and prevent fatigue and lack of energy.
The meal you eat before the race should be at least 4 hours before your race. This meal should be rich in carbohydrates and lean protein.
Exactly one hour before the race
Be sure to snack on carbs as you get closer to race time. For example, suitable options for snacks and nutrition before sports competition are:
- Peanut butter and fruit sandwich
- Granola or juduser and berries
What food gives you energy before a race?
If you are looking for the best pre-race energizer, we must say that there is no special pre-workout energizer bomb, and don’t pay attention to supplement ads. You should maintain your basic nutrition until the day of the match and an hour before the game and don’t have extra stress about the “energy bomb”.
Also, avoid energy drinks! These drinks may cause adverse effects such as headache, stomach ache and heart palpitations. Now we introduce some suitable and useful foods as nutrition before sports competition.
Banana: This fruit is an excellent source of fast-digesting carbohydrates. Bananas contain potassium, vitamin B6 and fiber, which are useful for maintaining energy.
Bread: Especially white bread contains fast-digesting carbohydrates, suitable as a quick source of energy for pre-race. You can have it with jam or walnuts.
Macaroni or pasta:these foods provide you with a lot of energy.
granola
Pistachio
Peanut butter sandwich with apples
Is it suitable to eat pistachios for nutrition before football?
The first and most important thing about pre-race nutrition is that the food you choose should contain the key elements of carbohydrates, proteins, vitamins and minerals, but the most important part of your pre-race meal is carbohydrates. You should be careful to consume more carbohydrates; Because it will play the main role of feeding your muscles during the football match.
This is exactly like filling up gas before participating in a rally race; Before you want to participate in a football match, you should make sure that your glycogen (carbohydrate) source is full; Otherwise, you will not be able to use all your strength and show off your abilities in the competition.
First class carbohydrates
Like gasoline, which has different ratings and you can choose between normal and super gasoline, carbohydrates also have such ratings and you should choose the best type of carbohydrate for refueling.
The best carbohydrate for refueling before a soccer match is the starchy type, which breaks down into glycogen better than other types. You can get starchy carbohydrates from foods like potatoes, bread, pasta, fruits, and vegetables. The reason why we recommend starchy carbohydrates in pre-match nutrition is that the rate of digestion of this type of carbohydrate is gradual and it takes at least two or three hours until your carbohydrate reserve is depleted.