Balanced and proper nutrition is the key to good results. What to exclude from the diet before the competition? What foods are the most harmful foods for athletes that can affect training process?

Some athletes refuse coffee and fatty heavy foods a week before going to a significant competition – and not only because it is harmful. And for the reason that these products can fail at the most crucial moment, and then you will have to leave the distance.

For professional athletes, eating habits are built into a well-coordinated balanced nutrition system – this is their way of life. It’s different for amateurs. Few people give up sweet and starchy foods – high-calorie foods that give extra pounds—and being overweight, it is tough to run a distance and train, but you can Woo Casino login and try your hand on a bet.

Why do some foods interfere with your workout?

Before training, races and other competitions (especially on the eve), it is recommended to give up three products:

  • Coffee – May have a mild laxative effect.
  • Burger – refers to high-calorie fatty foods. If you decompose the product into its components, you get a bun, sauces, cutlet, at first glance, nothing extra. But the important thing here is that the sauce and oil on which the cutlet is fried are quite fatty and high-calorie. Very intense workouts are needed, burning more than 1000 kcal to ensure this energy consumption.
  • Sweets – they can be tough to refuse. But it is sweet that often becomes the cause of excess weight and slows down training results.

How to replace these products?

You can substitute fruit for sweets. As for burgers, here you can replace the white bun with a dark whole-grain one, and instead of the pork cutlet, take the chicken fillet and season with the lightest possible sauce. The valuable properties of such a set will increase significantly. As for coffee, it isn’t easy to find an analog here. If you cannot do without this drink, you can afford a cup a day. That’s just for the period of preparation for the race, and before the start of training, it is better to refuse it.

What foods should athletes refuse?

The black list, which spoils the results of training and harms health, includes fatty and heavily fried foods. This includes fast food and dairy products, for example, decadent cottage cheese 15-25%. “Fine” sauces (mayonnaise, ketchup) also end up in the trash because they contain preservatives and stabilizers. They can even spoil boiled chicken breast.

Among the most harmful foods for athletes, experts distinguish three groups.

Fast carbohydrate foods – sugary soda, cakes, pastries

This category mainly includes foods with a high glycemic index (above 70). They contain predominantly refined sugars and starches. The most harmful – definitely useless for athletes – are sugary carbonated drinks, cakes, and other sweet treats.

Regular consumption of such foods often leads to increased body weight due to increased fat mass but not muscle mass. This has a highly negative effect on athletes’ performance, increasing the risk of overwork and injury.

Products containing trans fats – mayonnaise, french fries, chips

 These are highly toxic products: margarine, mayonnaise, vegetable oils, often used to prepare fast food. The so-called “artificial” fat is very unhealthy in general. It negatively affects the physical fitness of athletes (with constant consumption, of course). Just worth the fact that the use of trans fats reduces the body’s detoxification and lowers the level of testosterone – growth hormone. Therefore, all such products are something that athletes must say unequivocally “no.”


Everything here is quite unambiguous. One “good” partying can nullify the effort of preparing for a competition. As a result – the lack of positive sports results. In this case, the type of alcohol does not matter here. Therefore, alcoholic beverages are acceptable either on vacation or in minimal, purely symbolic doses. This is especially true for professional athletes and those who want to make healthy lifestyles a part of their lives and not an intermediate stage.