Eating a week before the Competition: During the week before a competition you should fill up your glycogen stores so that you begin your competition with a full fuel supply. This is especially important if you are competing in an endurance sport. Eat plenty of complex carbohydrates food, to help boost your glycogen stores. In last 3-4 days eat small meals (every 2-3 hours). Take small portion of proteins. Keep fat intake to minimum.
Eating before competition: Your pre-competitive meal should be high in carbohydrates, low in proteins, low in fats, low in fibres. Suitable types of food include-breakfast cereals, porridge, bread, rolls, toast, fruit juices, rice cakes, boiled rice, potatoes, carbohydrate drinks. Your diet on the day of the competition should not be different.
Drinking during the competition:
(a) Drink at regular intervals 150 to 300 ml. Ideally every 15 minutes.
(b) Do not wait until you feel thirsty; you will already be dehydrated.
(c) Use a commercial carbohydrate drink (1-2 hr. before the competition).
