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What to Eat In Days Leading Up to Participation in Intermediate Length Events

Nutrition for wrestling, middle distance track and swimming, rowing competitions

A variety of sports require intense exertion for periods of 4 to 10 minutes or longer. The 1,500 meter run, wrestling matches, middle-distance swimming events, and rowing contests all demand maximum effort without rest.

Here are some tips on what your child should eat and drink in the days leading up to the event:

Make sure muscle glycogen stores are adequate. Because muscle glycogen is the predominant fuel for these events, and restoration of muscle glycogen takes 24 to 48 hours, your child needs to:

  • Reduce training (taper) several days prior to competition, and
  • Eat a high-carbohydrate diet.
  • Replace fluids lost during training sessions to avoid becoming dehydrated during competition, which can not only impair performance but place the athlete at increased risk of suffering a heat illness.
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