(a) Before training, carbohydrates provide the energy to sustain workout.
(b) Fats, meat, gas forming foods and spicy foods should be avoided before competition.
(c) Diet of the athlete should not be different on the day of competition.
(d) There should be a proper gap of 2.5 hours or 3 hours between the meal and competition or exercise.
(e) During competition one should take fluids as and when required.
(f) If you really do not feel like eating before competition because of nervousness then try to have liquid meal such as carbohydrate drinks, and fruit juice.
(g) After competition diet must be rich in carbohydrates as well as in proteins.
