Have a dinner/supper the day before the tournament be that of a complex carbohydrate* one. This dinner/supper will provide the muscles with glycogen which released through physical activity and helps in endurance due to a steady release of energy.
At the day of tournament, it is recommended to eat a hearty breakfast consisting of oat meals, fruits, whole wheat breads, pancakes (easy on the syrup) at least 1 ½ hours prior to the game but not to overload.
*Complex carbohydrate is brown rice, pasta, whole grains, cereals, breads made from unrefined flour, beans, peas, fresh fruits, vegetables.
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