Nutrition and performance

We are two classes, most of us do sport and competitions. We’ve made a game which links sport, food and fun to make you think about a healthy lifestyle. Try it and see how good you are.

How long before a competition is it advisable to have a meal?

30 minutes before 3 hours before 1 hour before

30’ minutes before

This choice is wrong,because in 30 minutes our body doesn’t have the time to digest.

3 hours before

This choice is correct because 3 hours is the time that our body need to digest what we eat.

1 hour before

This choice is wrong,because in 1 h. our body doesn’t have the time to digest.

My breakfast before a competitionTea with rusks and jam Cappuccino and

croissant(or cake)Eggs and bacon

Rasks and jam

Well done!Before a competition,this kind of food is easy to digest and give you the right quantity of carbohydrates.

Cappuccino and croissant(or cake)

It wouldn’t be wrong to eat a breakfast like this,but before a competition or before doing sport,it would be better to eat something else.

Bacon and eggs

They give you only proteins,so,before a race,it’s better to eat something more.

Lunch before a competition

Spaghetti with tomato sauce

Crepes with ham and cheese.

Ham and cheese sandwich

Spaghetti with tomato sauce

This choice is correct,as it’s a very digestible dish,even though tomatoe is an acidic food and it can cause problems to your stomach.

Crepes with ham and cheese

This choice is wrong!Ham and cheese put together are very difficult to digest because they are both rich of fats and proteins.

Ham and cheese sandwich

This choice can be good if in the sandwich you put just ham,whereas it’s wrong if you put heavy foods like mozzarella cheese and sauces. In addition,putting meat with cheese is very stodgy.

My dinner before a competition

Vegetable soup Grilled steak with vegetables

Rice in cheese sauce

Vegetable soup

This choice is not so wrong,but it’s not even correct.It gives you vitamines,and that’s good,but it doesn’t have enough proteins or carbohydrates.

Grilled steak with vegetables

This choice is correct because it gives you the right balance between proteins,vitamines and mineral salts.Avoid to put any dairy product.

Rice in cheese sauce

This choice is incorrect because cheese is derived from milk,so it contains lots of fats and it’s difficult to digest.

What to drink before a competition?

Cola Water with sugar,salt,lemon

Red Bull

Cola

This choice is inadequate because cola is rich of carbohydrates and lacking of mineral salts.Moreover,it conteins caffeine and so,you will sweat a lot and consequently you’ll be dehydrated.

Water with sugar,salt,lemon

This choice is right.A drink like this helps you to contrast the dehydration and gives you a good balance between water and salts.

Red Bull

This is wrong!Red bull conteins too much carbohydrates,caffeine,taurine which don’t help you to improve your performance.

When should I drink before a competition?

5/10 minutes before 1 hour before Half an hour before

5’-10’ before

This choice is wrong.If you drink 5 or 10 minutes before the race,you won’t give your body the time to assimilate liquids.

1 hour before

This choice is wrong because the time between the moment where you drink and the beginning of the race is too much.

½ before

This choice is correct,because your body has the time to assimilate liquids.