Page 15 - Maccabi Team AUS Athlete Supporter Manual Pan Ams 2023

On the day of competition
• Eat a more complete meal about 3 to 4 hours before the event.
• Consume carbohydrates and proteins.
• Avoid fatty foods, as they may make you feel uncomfortable.
• Eat a light snack two hours before the event: fruit, a cereal bar, vegetables, dried fruit, a
bagel with jam or yogurt.
• Try not to eat anything 1 hour before competition, since digestion requires your body to use
energy, which you want to take advantage of to perform.
• After the event consume a good meal, which includes all the food groups and allows you to
recover the energy invested.

Maximising Performance
Many factors can affect your performance at an International Games. Athletes who consider these
in advance can develop strategies to reduce uncertainty, and those who accept and adapt to issues
as they occur are more likely to remain relaxed and focused on their own performance:

Environmental Stressors
• Travel and its associated effects: common disturbances include sleep disruption, and/or
inadequacy, mood swings and alterations, and changes in motivation.
• Lack of familiarity with the environment and services: language, climate transport etc
• Reduction in usual social support and familiar environment: you are removed from your
home support network; partners, family, and friends, who are unable to be there to assist
you in coping from day to day. The crowd may be very noisy and cheering for opposing
teams. Consider how you will prepare for these potential stressors?

Factors Directly Related to Competition
• Transport or competition program delays
• Lack of familiarity with the competition environment and procedures
• Match scheduling
• Access to facilities
• Presence of media, crowds, top name competitors
• Irritability
• Shifting relationship dynamics with teammates/coach
• Reactions of coaches and officials
• The occurrence of adverse or unexpected events

Recommendations for Maximising Performance and Minimising Stress
• Familiarise yourself with the culture, traditions, climate, people, crowd expectations and
venues procedures.
• If you have concerns about anything prior to leaving, or while you are away, seek guidance
and assistance from your team manager, coach, sport psychologists, medical personnel, and
teammates. Never dwell on a problem, use the resources around you.

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