I don't know what should I eat 1 hour before the match because every time I eat something there is burn in my stomach...but without eating you can't get the energy..need an advise
people are different... try different things out and see how it works for you.. i eat loads of pasta on the day before an early tournament. example: big meal noodles at whatever time, then before going to bed eat as much noodles as possible again lika 11pm or so then i only need to eat very very little things over the next tournament day (my stomach needs HOURS for digest..i cannot really eat on tournament day; also, i cannot eat right after getting out of bed..so a healthy breakfast is not possible (the time is needed for sleep anyway ) if tournament goes over the complete day like from 10am to 9pm i prepare with bread and banana and eat it with very small portions in my breaks so this works well for me, others do it completely different...its an very individual thing that needs experience imo
During Tournaments I drink Isostar Berry + Maltodextrine + Water in seperate bottles. IMO the best for tournaments, because I have a sensitive stomach. Maybe 1-2 Bananas. Enough simple and complex carbs and micros for a whole day. A little bit coffeine can also help a bit, but don't get nasty. You will get high and nervous. No energy drinks. Just strong darjeeling. If you want to carbo load, I recommend to do hard cardio and than you should eat. It's easier to get the carbs into your glycogen. I don't recommend too much spices or fibers the last day. Not too much fat. Don't do it just 1 day before. Do it earlier. 2-3 days before the tournament and just do some active regeneration. IMO a healthy life is general better than just doing anything possible on the last day. I don't recommend late and large meals one night before an early tournament. This means, that you will **** like a "Waldesel".
I play at 8PM-10:30 PM and so I normally eat around 4PM latest (for dinner). Then I find a banana can help during the play time. Also gatorade once I start getting really sweaty.
1 hour before match eh? Drink coffee. One or two shots espresso should suffice. It makes you feel full and the caffeine works like a PED. Drink lots of water afterwards.
eating 1 hour before is kind of suicide, the general consensus for sport is 2 hours, which is barely the minimum. this is because of the insulin response so if you compete a little while after you eat, you will be very weak as your sugars are in process of being stored, so the blood sugar drops. It willl become normal usually at 2 hours after eating. Because of this insulin response, try eating food with low glycemic index.
It depends on whether the sport requires stamina or not. If yes, like soccer, tennis, badminton, etc, then you need to eat some medium glycemic index carbs, like banana, sweet potato, etc that are easily digested and absorbed. Don't eat anything too low or too high glycemic index, otherwise it'll take too long to digest eg. pasta. Or too high a sugar spike which will cause your insulin response eg. candy. If stamina is not important, like weight lifting, 100m dash, 100m swim etc, then don't eat.
Medium GI is for "in-tournament" but before tournament and long before that you need low GI. I read somewhere footballers should eat pasta hours before the match so they have enough energy stored for a match that day. The eating is important, before tournament, in the days or hours before the match, you should eat more low GI food to load your energy storage in the muscles, but in the tournament and match, eat more medium GI because the enrgy is being used, so its important to maintain the sugar level. besides GI, we should also count on the nutritional value, because we also need other nutritions beside sugars. http://www.diabetes.org/food-and-fi...arbohydrates/glycemic-index-and-diabetes.html Low GI Foods (55 or less) 100% stone-ground whole wheat or pumpernickel bread Oatmeal (rolled or steel-cut), oat bran, muesli Pasta, converted rice, barley, bulgar Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils Most fruits, non-starchy vegetables and carrots Medium GI (56-69) Whole wheat, rye and pita bread Quick oats Brown, wild or basmati rice, couscous High GI (70 or more) White bread or bagel Corn flakes, puffed rice, bran flakes, instant oatmeal Shortgrain white rice, rice pasta, macaroni and cheese from mix Russet potato, pumpkin Pretzels, rice cakes, popcorn, saltine crackers melons and pineapple
