also, i need lot of energy because a minute is tiring, imagine what it will be like for 5 minutes|||Hi there,
It really depends on what time of day your fight is.
If it%26#039;s early, say 0800 h then your best strategy would be to have a huge feed of carbs the night before, pasta, rice etc. then just a like carb snack when you wake up, a very small bowl of high sugar cereal like nutrigrain if you have it where you are, I think it%26#039;s 32% sugar and 16% protein, it%26#039;s a good ratio for both energy and recovery.
If your fight is midday, have a large breakfast about 0700 h and make it a 50/50 protein/carb mix, eggs %26amp; lean meat with bread and cereal, this sets your body up with a good energy reserve and a recovery source. Again, an hour before the fight a very small bowl of that high sugar cereal.
If the fight is late, say 1800 h, preferably sleep through till lunch time, and apply the above, 50/50 mix for lunch, cereal an hour before.
10 minutes before you enter the ring, down some sugar, jelly beans are the way to go, instant energy source, the above answer was right in regards to softdrink but it%26#039;s a risk I would not take personally as my stomach wouldn%26#039;t approve.
One more thing, your water intake, the day before, drink as much water as you can with a sodium addative, sports drink are ok but i%26#039;m not a huge fan myself, you can just add a pinch of salt to your water, maybe 5g per 2L. This ensures you are properly hydrated the next day.
No coffee, tea, alcohol, or any diuretics for a week prior.
Don%26#039;t get your body reliant on false energy (stimulants)|||If you%26#039;re not used to food with a lot of fibre as your normal average diet, I suggest to avoid it altogether before fights, Fibres in vegetables and some supplement drinks can cause bloated feelings to people who are not used to it.
Sugar is good to have right before a fight, Have Coke (not diet one) but shake it first so that it won%26#039;t be bubbly since again, soda will cause bloated feelin, but if you are the few that really prone to sugar rush, then avoid caffeine and too much sugar as it will give you adverse effect.
I will suggest as a general advice to have lean meat and enough liquid, not too much, but enough so you won%26#039;t get dehydrated.
Most of all, the main stamina won%26#039;t be from the food, but from your training. If you think the food you eat will suddenly make you able to fight for 5 minutes whereas you usually only last 1 minute before you gassed, then you have to hit the treadmill and spar/roll more before you hit any tournament.
Best of luck|||I used to try and carb up the night before and morning of a fight or national tournament. I would have some pasta the night before and a light helping of some pancakes that morning along with some orange juice. Both of these foods carry a lot of carbs and are what marathon runners and other endurance athletes use and the vitamin C will help boost your energy level some. I would also take a banana to eat for lunch sometimes if it was a tournament as the potassium really helps get rid of stiffness and soreness from competing in forms and weapons that morning and then fighting in the afternoon and then competing in the night time finals that night. I would also drink a little extra water the night before and during the day but not to the point of feeling bloated and would limit my intake of sodas, sweets and candy three to five days before and limit my caffeine and coffee the day before and day of.
I would also offer one other training tip and that is that if your matches are five minutes long in competition then you should be doing seven minute matches in your training. This way you will not be running out of gas halfway through it wondering how you are going to get through the second half of it.|||i go with a light breakfast of muesli bars and about 10 mins before i have an energy bar or two. Just no big meals.|||Try eating a banana.|||fruits.
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