Question

Which type of food should we take during a competition?

Answer 1

During competition, athletes should take:

• Fluids regularly: Water is the best option; drink 150–250 ml every 15 minutes, depending on intensity and weather, to prevent dehydration and maintain electrolyte balance.
• Carbohydrates during breaks in sports like cricket, tennis and boxing, bananas or fruit juice for short breaks.
• Diluted fruit juices (5–8% carbohydrates) if exercise lasts longer than 60 minutes.
• Carbohydrate-rich foods in solid or liquid form during endurance events lasting more than 4 hours.
• Avoid carbonated drinks, fizzy drinks and caffeinated beverages.