Effect of diet on sports performance-
Pre Event - Solid to be taken four hours before the competition. Protein can be avoided before the competition. Carbohydrates help in maintaining the blood glucose level. Always avoid rich fat and protein in the diet, because they slow down the digestion.
During Competition-Carbohydrates can be easily digested and can provide energy in a short period of time. Marathon/endurance runners while running generally consume a high carbohydrate containing gel.
After/post competition- post competition meals provides fast recovery. carbohydrates are consumed to restore glycogen. Concentrate of meal on carbohydrate at least 100-200gms. Consuming protein with carbohydrates post exercise will help in building, maintaining and repairing tissues.