1What athletes eat before a competition can make a real difference to their performance.
2Sports doctors usually suggest a light meal about three hours before the event begins.
3This meal should contain plenty of carbohydrates, such as rice, pasta, or bread.
4Carbohydrates give the muscles the energy they need during long periods of hard work.
5Athletes should avoid greasy or very spicy food because it can upset the stomach.
6A small amount of protein, like grilled chicken or eggs, is also helpful.
7Drinking enough water during the day is just as important as eating well.
8Many runners sip sports drinks to replace the salts they lose through sweat.
9Right before the start, a banana or an energy bar gives quick fuel.
10Eating too much at the last minute often makes players feel heavy and slow.
11Every athlete is different, so each one should test what works during training.
12Good nutrition will not replace talent, but it certainly helps talent shine.