1. Eat lightly before an athletic competition.
2. Eat complex carbohydrates, keep protein and fat intakes low since
these slow digestion.
3. Avoid bulky foods. They may stimulate bowel movements. Bulky
foods include raw fruits and vegetables, dry beans and peas,
popcorn.
4. Avoid gas-forming foods such as vegetables from the cabbage
family and cooked dry beans
5. Eat slowly and chew well.
6. Drink water to be adequately hydrated. One suggestion is to drink 2
1/2 cups water 1 to 2 hours before the event. Follow this by
drinking about 1 1/4 cups water 15 minutes before the event.
7. Avoid drastic changes in your normal diet routine immediately prior
to competition. Some athletes prefer to use favorite foods which
may give them a psychological edge
Diet and training work together!!
Diet supplies the needed fuel sources and nutrients for physical activity
Training improves the body's use of fuel.