Eating the right foods can help you perform at optimal levels during an athletic contest. The types of food you eat and the timing of your meals affect your energy levels and stamina during sports. Greasy, high-fat foods can cause indigestion, fatigue and intestinal distress during intense physical activity, and an empty stomach can leave you with out the energy, concentration or muscular capability to compete maximally.
Carbohydrates
Complex carbohydrates contain glucose, your body's key energy source for muscles during exercise and sports. Complex carbohydrates such as whole-grain breads, wheat pasta and brown rice give your body the endurance to complete your athletic event. High-fiber carbohydrates, such as beans and broccoli, cause gas and indigestion and should be avoided before sports.
Bananas
Fruits like bananas can give you an athletic edge by providing simple carbohydrates, which are digested quickly for energy. Bananas provide quick energy but are light enough not to leave you feeling full. A banana is a good snack to eat an hour or two before sports. If you will be competing for over an hour, you may need a larger meal several hours before the banana to give you enough energy to get you through the competition.
Proteins
Although protein is not the body's main supplier of energy, it does help you feel full and keep your muscles ready to perform at their peak. Pre-competition snacks that are good sources of protein include low-fat cheese, milk, yogurt and peanut butter. A smoothie made with low-fat yogurt, a banana and other fruit is an excellent mix of simple carbohydrates and protein.
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