Sportsmen and Players can Improve their Performance with Glycogen Loading
Today we have research which shows that besides your God given ability and talent to play a game and your training by professional coaches, what goes into your body as food on a long term basis as well as exactly what you eat 3 days before your event and throughout and after the event have a tremendous influence on your performance. It is very important for a player to concentrate on a high carbohydrate diet from 3 days before a match. 60-70% of the food should be carbohydrate food. (fruits, sugars, vegetables and cereals-rice, wheat, etc.) This gets converted to glycogen and is stored in the muscles. During a match or event one has to be able to endure long hours as well as have muscle glycogen, which is where energy is taken from for the spurts of high intensity activity during the game or sport.
For this we recommend that you make a conscious effort to cut down on all fatty food from 3 days prior to the event. During event and after event replace used and spent calories with large quantities of carbohydrate foods. Use skimmed or low fat milk, do not apply butter on bread or ghee on roti, avoid coconut chutney and any fried items like vada, masala dosa, etc. in breakfast. Ideally your breakfast should be a glass of skimmed milk with bread and jam, or idli and sambar. or oats porridge or cereal and milk. A boiled egg may be eaten but sausages, bacon, etc. must be avoided. Top up the breakfast with fruits or fruit juice.
Carry with you dilute juice with glucose but avoid any concentrated drinks and aerated drinks during the events. Between events frequently snack on fruits - banana, dates, raisins, etc. Jelly, crackers and light biscuits may also be eaten. Chocolates and nuts are a definite no as they are high fat and will feel heavy in the stomach without doing the needful. Lunch too should be high carbohydrates, moderate protein meal but low in fat. Curd rice with vegetables, dry roti with dhal and vegetables, veg sandwiches with cheese , macaroni and tomato sauce, vegetables and a little cheese added. Non vegetaraians may have a little chicken or fish with the meal but red meats or fried nonveg should definitely be avoided.
Many eat less during the event saying they don't want to feel heavy. Please note, if you fill up on carbs you will not be heavy as they get digested fast. Only if your eat fatty foods, then fat takes 6-8 hours to get digested and it feels heavy in the stomach. After the event too do not neglect your eating. For a player every day is important every event is important and you should take care to replenish your muscle glycogen stores which would have got emptied by the end of your game.
It is recommend that you give 100 gms of carbohydrate with 5-10 gms protein within half an hour after event. This can be got from a glass of milk or lassi plus 4 slices bread & jam or 5-6 idli with sambar and some fruits. Later that night's dinner too must be a high carbohydrate meal with lots of rice or rotis with dhal, vegetables and curds but definitely low on fat. Fruit and milk at bed time too is a good way to load carbohydrates. Rich biriyani, poori, paratha and Chinese food are best avoided after a match as they are too high in fat.