Dragon Boat Nutrition: What to eat before a dragon boat race or practice?
Dragon Boat racing is very short 2minutes to 4 minutes or even a longer 12 minute races, depending if you are a competitive, recreation or novice paddler, or if you are racing 250m sprint, standard 500m, 1000m, or 2000m Guts & Glory races.. So it's neither a pure sprint or a marathon event.
During the first 6-8 seconds you use the ATP-CP energy (immediate/stored energy) systems in your muscles.
So I will usually eat more protein the night before such as a steak or fish dinner.
Next you use the short-term glycolytic energy system which usually lasts for 90 seconds to 2 minutes.
Eat lots of good carbohydrates, this will give you the energy for the glycolytic and aeorobic energy systems. This means lot of good fruits, vegetables, pastas, rice, etc.
But this energy system also gives you the lactic acid burn - so train for increased lactic acid tolerance. This means lots of short drills for 30 seconds, such as interval training. 20 seconds paddle, 30-60 second rest, repeat.
Finally you start using the long term aeorobic system - 60-90 seconds into your activity - which is why marathon bike racers do carb-loading by eating huge pasta dinners before the Tour de France, because they want more carbohydrate energy to burn in their bodies. So again, eat lots of carbohydrates such as fruits, vegetables, pastas, rice. Ideal for any paddler going into Guts & Glory.
RACE DAY: avoid eating greasy fatty foods. This will sit in your system for 4-6 hours. Avoid being the paddler who orders a hamburger, then has to scarf it down because the order came late, and their team has just been called to marshall.
Pasta, rice and vegetable dishes are ideal lunches for afternoon practices, they are easily digested and you will have lots of energy to burn.
Avoid eating large amounts of refined sugars such as candy bars or soft drinks just before going out on the boat. It will affect your blood sugar levels and actually weaken your strength, and take longer to break down. However, once you are actively working out, sports drinks or juices are ideal for replenishing your system. Drink lots of water during the day to avoid dehydration especially on hot days. Remember that coffee, teas and alcohol can actually dehydrate the body.
Bring a snack to eat and drink right after practice. This will help prevent carbohydrate depletion and offset fatigue. Juices, fruits and energy bars are ideal. Bananas are always favorites of athletes.
My favorite foods between races are Bananas, fruit smoothies or carrot & fruit juices - easy to digest, and fast energy. You can also try protein shakes.
After the last race of the day... carbohydrate replenishment choice is a nice dark beer!
