Question

What type of meal should we take before the competition?

Answer 1

Before competition, the meal should be:

• High in complex carbohydrates, moderate in protein, low in fibre and low in fat (about 500–1000 kcal).
• Examples: banana milkshake, pasta with fruits and curd, or a potato sandwich with fruit juice.
• Eaten 2–4 hours before exercise.
• Made of familiar and easily digestible foods; avoid new, heavy, fried, high-fibre or high-sugar foods.
• Avoid too much protein, as it slows digestion, increases water loss and may cause dehydration.
• Ensure proper hydration; drink enough liquids or have a small snack one hour before exercise.
• Have a proper dinner the night before the competition.