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 indolence support sport. It penalty of complex carbohydrates food to help boost your glycogen stores. It small portion of proteins. Keep intake to minimum. Eating before competition: our pre competition meal should be high in carbohydrate, low in protein, low in , low in fiber. Suitable type of food include breakfast cereals, bread, rools, tost, fruit, juice, rice cake, boil rice, potato'*. our diet on the day of the competition should not be different.
Drinking during the competition:
(A) Drink at regular intervals 150-300 ml in every 15min
(B) Do not wait until you feel thrusty
(C) You will already be dehydrated
(D) Use commercial carbohydrate drink 1-2 hr before the competition
