1. pre match
2. during match
3. post match
Leading up to a competition, you should be tapering your training (doing less training) and continuing to eat foods rich in carbohydrate with moderate protein intake. On the day of competition, if you’ve followed the above instructions, all the work will be done and your food intake won’t need to be particularly tailored. The most important rule is to keep fat intake low on the day of competition and only to use high GI carbohydrates during exercise.
Breakfast should be wide-ranging in carbohydrate, so breakfast cereal is a good choice, or something like beans on toast without butter on the bread. If you have to eat something in the hour approaching competition, make sure that it’s an energy bar and not a gel or energy drink, because the latter products will lift blood sugar levels and drop them low just before you compete. High GI products are for use during competition/training only.
60-90grams of carbohydrate per hour using any combination of gel, bar or energy drink.
Frequent consumption of Exceed energy will provide some fuel, but just as importantly it will provide hydration, because every 1% of bodyweight lost through dehydration will result in a 5% decrease in performance.
Exceed is pretty good choice for an energy drink during see it here
These gels have been well used and reviewed highly see them here
Ingest an appropriate measure of Hurricane recovery within 15 minutes of finishing exercise read more about it here at Myprotein
This will ensure that you are fully restocked with carbohydrate and provide enough protein for muscle damage repair.
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