Food is the KEY to success in your training plan. Regardless of your task, whether you're a sniper, biathlete, MMA... it does not matter at what level you are, whether a contender or just looking to better your fitness level and quality of life, because without getting your food right, you really only have good luck to rely on. And although it's hard to hear, it's true that you can't train your way out of a bad diet.
So take for example shooting, which is primarily a static event, if you're not fueling yourself properly (because the brain and muscles are fueled by carbohydrates), you won't be able to maintain the static stance for balance, stability, and accuracy that are imperative for the task.
One of the most common mistakes is reducing your carbohydrate intake too much (more on this topic coming soon). Carbs = Energy, and the chance for optimal training sessions. Some of the best common sources of carbohydrates are sweet potatoes, oat bran, oatmeal, rice (brown and white), and quinoa. This is a recipe I use to break up the monotony. It is a combination of short grain brown rice and red quinoa. It has nutty flavor and a bit of a crunchy texture. Very good and a welcome change to the routine.
2/3 cup Quinoa, Red (dry)
1 1/3 cup Rice, Short Grain Brown (dry)
2 2/3 cup Water
1. Rinse the brown rice. Place the rice in a fine mesh strainer and rinse for 30 seconds or so under cold running water. Make sure that the strainer is made from as fine a mesh as possible. If the gaps between the wires are too large, you could end up losing an unfortunate amount of rice as you rinse it. Note that you may not always need to rinse the rice, and this is somewhat of an outdated practice. Rinsing is a cleaning process and is a necessary step if you suspect that the rice has been imported or handled roughly in bulk storage. If the rice is a fortified, domestic product, however, you probably will not need to worry about rinsing it.
2. Soak the rice inside the rice cooker. Transfer the rice to your rice cooker and let it soak for about 45 minutes in 2 2/3 cups (580 ml) warm water. Soaking is beneficial because it reduces the stickiness of the rice. It also helps the rice expand into long, thin grains. You can soak the rice up to 3 hours, if desired, but 45 minutes will often be enough.
3. Add the quinoa and salt to the rice cooker. Stir into the water and rice so that the grains of quinoa and grains of brown rice are evenly distributed throughout. Both the quinoa and the rice grains should be submerged under the water in the rice cooker basin.
4. Turn the rice cooker on and set the timer. If your rice cooker has a brown rice setting, use that. If it only has a timer, set the timer for 30 minutes. Cover the rice cooker before starting it and leave that cover on for the duration of the cooking process. The rice and quinoa may need a total of 40 minutes to finish cooking inside the rice cooker. Check after the first 30 minutes, and if the grains still seem tough and the content of the basin are still somewhat soupy, cover and set the timer for another 10 minutes. Understand that each rice cooker varies by make and model. Always follow the instructions for your particular rice cooker when preparing brown rice medleys, even if they vary from those presented here.
5. Serve hot. After the timer stops, open the lid and scoop the brown rice medley out into individual serving dishes.