competition part 5: More on Food...

Read on the bold parts if you got no time...

"Clinical studies have proven that athletes who consume carbohydrates within two hours after exercise are able to more completely restore their muscles' glycogen levels." In support of this need to quickly consume carbohydrates, researchers at the University of Illinois found that laboratory animals who exercised until their glycogen vanished recovered more quickly with sugar water. In results presented at the American Society for Nutritional Sciences (April 6, 1999), they found that they recovered 60% of their glycogen in an hour and 100% within four hours. Animals who only drank water took eight hours or more to recover their glycogen and muscle protein synthesis.”

Therefore, its not wise to starve yourself after a heavy training session. Starving is a way the brain communicates to you that you need food. So do satisfy that craving, however we must replenish only what is right.

Protein Provides "OOOmph"
However, merely binging on sugar (the ultimate refined carbohydrate) or other sweets after working out will not maximize glycogen creation and storage. To most effectively store muscular energy, boosting "insulin is essential," Dr. Burke points out. Insulin is a hormone secreted by the pancreas that helps move glucose from the blood stream and into the muscles. "Studies have shown that protein, when combined with carbohydrate, almost doubles the insulin response and increases the rate of glycogen synthesis by 30%," notes Dr. Burke.

Burke cautions, however, than an overindulgence in protein provokes the body's production of a biochemical called cholecystokinin (CCK). CCK slows down the rate at which food and fluid moves from the stomach and into the intestines for absorption. This process then hinders absorption of both carbohydrates and water, consequently slowing your recovery.

One effective way to eat protein with your sugar is to consume nonfat yogurt sweetened with fruit and fruit juice. A tuna sandwich (skip the fatty mayo) along with plenty of fruit juice and fruit also provides protein with carbohydrates.
That’s why in competition, there is always tuna, bread and nutella.

Chocolate may increase theta brain waves, resulting in relaxation, and contains phenyl ethylamine, a mild mood elevator.
Basically it’s a relaxing and happy food. Moderation is key! Competition is a highly stressful environment and the long waiting time between events sure will send your heart racing with excitement. A little chocolate will calm things down.

Banana- potassium can help in improving a person's alertness. However, it should be noted that excessive quantities of potassium cause decreased heart muscle activity. A medium-size banana contains at least 450 mg of potassium.

With all that toning down with the chocolates, you need this to perk up, recommended to be consumed not less then 15mins before your event!