Fighting in the World Cup - what to eat ?
The IFMA World Cup 2006 is an amateur competition . Yet, the level of skill and determination required for the intense week of competition is comparable to any professional sport. So, for this week , the athletes and their coaches have to focus completely on their health and their bodies.
Travelling to another country and eating restaurant food combined with the nerves of competition can play havoc with the most careful of diet plans. So, as boxers, you need to be aware of what you need to keep energy levels up - bearing in mind that you could be out of the hotel from early in the afternoon until evening. Obviously what you are eating in the run-up to the tournament is vital but here we will look at what you need to do during the week in Bangkok . Diet not only affects your actual performance on the day but your ability to recover and compete again in the next round.
The Weigh-ins.
The first aim is to make sure you are comfortably within your weight category. Remember that unlike at a once day show, you will need to make weight on a daily basis so do NOT choose to drop down too far. Maintaining a weight too far below your “ walk-around “ weight will hamper your performance and damage your health in the long-run. Hopefully, you and your coach will have allowed for this and you will arrive at between 1-2 kgs away from your target weight. If you feel that you will need a sauna every day followed by intense cardio work, then discuss this with your coach and consider changing weight categories - before the first weigh-in as you cannot change once the tournament is underway. Remember that Thailand is Hot so you will need to intake a lot of liquids which will slightly increase your weight compared to colder climates.
Eating the day before your fight.
What you eat the day before will have 2 affects ( hopefully J )
- Topping up muscle glycogen levels.
- Ensuring you are hydrated
The most effective way to do this is with plenty of carbohydrate and water + isotonic sports drinks. ( you see why it's important to stay close to your weight target ) This is not the time to be adventurous and prove to your mates that you can handle a plate of Thai chilli ! If you are the nervous type who can't eat much , bring protein/carb powders with you to the hotel or try shakes, rice pudding or even plain pasta/rice to keep your stomach settled. Avoid high-fibre foods or the brassica vegetables (broccoli, cabbage, cauliflower and cabbage).
On the day itself.
Today, what you eat should fill the above aims but also keep your blood sugar high and avoid feeling “empty “.
Remember you may leave the hotel hours before your fight so eat a large lunch (unless you are the first fight!) and take food with you. The fights are held in a Mall so there are restaurants and shops but mainly of the junk food variety. Find out where the supermarket is if anyone in your team has special food carvings or needs.
Eat your large meal between 2-4 hours before your fight, when you are nervous it may take longer than usual to digest so allow for this. Remember that having carbohydrate doesn't just mean a heaped plate of rice, you can include foods such as fruits, whole-grain breads, juices. (And many athletes swear by a bar of chocolate close to the time J )
The most important point is that you should avoid eating foods with which your stomach is not familiar; any testing should have been done at home.
Fluids are really important during the tournament; the temperature outside is higher than you are probably used to and indoors the air-con will dry you out. Drink, drink and drink. Remember that soft drinks will dehydrate you further, sports drinks or water are the better option. If you choose coffee or caffeinated drinks remember to load up with water as a balance.
Experts recommend that 500 ml of fluid be consumed 2 hrs before competition. The key timing for fluid and carbohydrate replenishment after the fight has been found to be within 40 minutes.
Good snacks to bring with you to the tournament hall are:
Bananas, tinned fruit, energy bars, yoghurts and…. whatever you are used to eating before fights at home, don't be tempted to change just because it's a big day.
After the fight.
Once the fight is over, don't forget about your diet! Win or lose, you have just competed in one of the toughest sports there is so you need to replenish what you have taken out.
To take advantage of the body's attempt to increase glycogen synthesis rate immediately after the fight, you should eat high carbohydrate foods as soon as possible at a rate of 1 gm of carbohydrate per kilo/body mass/hour until there is time for a normal meal to take place. So, for example, a 70kg male could adequately replenish carbohydrates with 1 large bagel/bread or a muesli bar or a plate of noodles and a can of fruit juice. There are plenty of restaurants in the Mall complex , try the food court for simple rice or noodle dishes.
 Drink at least 500 mls of sports drink immediately after finishing and continue with this or water during the day - it's easy to get distracted by watching your mates fight but don't forget or you will be dehydrated by the time you return to the hotel. If you win, then you need to stay focused for the next round . If you lose, then mixing alcohol with dehydration is not a good idea so get rehydrated first then hit the hotel bar.
Avoid rich food or fatty food - like coconut curries or fast food as this will delay refueling .
During the week
Traditionally, there are very few fights on the opening day of the tournament. Take this time to investigate the Mall and see what restaurants and shops are available. There are 3 full meals served at the hotel but make sure you supplement these with snacks, fruit and liquids so that you are never at risk of dehydration.
Always check the time of your fight and adjust your eating habits accordingly. Check your team-mates times – maybe you will have to travel hours before your fight to see her compete or wait afterwards.
Thai food is great but unless you are used to spicy foods, save it until the end of the tournament. Try to avoid snacking on sugary things or popcorn while watching the fights – bring your own!
Competing at the IFMA World Cup is an incredible experience! You have worked really hard to get here, make sure that your diet doesn't let you down - and aim for that gold medal J.
Follow the links on these sites for further information:
www.ifmamuaythai.org
www.wmcmuaythai.org
|
