“A perfect diet can mean the di erence between victory or de- feat,’’ says Ina Garthe, head of sports nutrition for The Norwegian Olympic and Paralympic Committee and Confederation of Sport. However, her recipe for a successful menu is neither secret nor revolutionary.
A balanced menu stabilizes blood sugar in your daily life and improves performance when you exercise. This means eating at least four main meals per day, plus snacks. Frequent meals every 3-4 hours, provides you with adequate available energy and prevent uctuation in blood sugar levels and overeating in the evenings.
Steer clear of foods with lots of fiber and proteins during the final hours before a competition. Experiment during training, but stick to tried and tested routines when competing. On the days just before an endurance based competition, lasting 2-4 hours, make sure your fluid balance is optimal, and that your glycogen stores are filled with carbs. Don’t forget that your everyday food routines are the foundation for peak performance.