An athlete's body must perform to the best of its ability at all times, especially as the athlete enters into more competitive areas of sport. Because of this, athletes should know what foods to eat before a competition, as these foods will provide energy and maximize performance. By knowing how to get the most out of your body, you can increase your athletic potential each time you compete.
Carbohydrate Diet
Most athletes know the importance of carbohydrates, as the body transforms them into glucose and uses them for energy. According to the President's Council on Fitness, Sports and Nutrition, your body will store enough glucose, which it stores in the form of glycogen, in the body for about two hours of physical activity. Unless you compete in a sport that lasts more than two hours, you do not have to worry about carbohydrate loading because you will get enough carbohydrates as part of your balanced diet.
Fat in Diet
The body can use fat for energy, which becomes important for an athlete once the body burns its stored glycogen. Colorado State University reports that fat can provide up to 75 percent of your energy while competing in longer athletic competitions like endurance events. The amount of fat that the body uses depends on the individual; however, the President's Council on Fitness, Sports and Nutrition recommends that no more than 30 percent of your energy come from fats unless you have specifically trained for endurance events.
Protein in Diet
Proteins can provide additional energy, although most athletes consume enough protein in their regular diets. According to the American Dietetic Association, consuming 6 to 7 oz. of protein in the form of lean meats, fish, or poultry will suffice. Eggs, seeds, dairy products, beans and whole grains can act as substitutes for vegetarians or those who do not wish to consume this much meat each day.
Hydration
Consuming enough liquid before, during and after an athletic competition remains one of the most important parts of your diet. The President's Council on Fitness, Sports and Nutrition reports that you should drink at least 1/2 cup of liquid, preferably water, for every 20 minutes that you exercise. Since you will lose much of your bodily fluids while competing or training, you must remember to keep your hydration level up to avoid serious problems.
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