Q.Elaborate the importance of food during and after competition.

During competition, food/fluid choices keep blood sugar and hydration stable; after competition, they drive the actual recovery that prepares the body for the next session. …

During competition/training, the main aims are maintaining water balance, controlling body temperature, sustaining normal blood sugar, and delaying fatigue — even slight dehydration causes mental and physical fatigue. In short breaks, carbohydrate-rich foods/fluids (banana, juices, sub-2% carbohydrate drinks, or water) help; beyond 60 minutes, 5-8% carbohydrate-electrolyte beverages are used; beyond two hours of endurance effort, carbohydrate-rich solids/liquid meals are needed as muscle glycogen keeps depleting.

After competition/training, the goal shifts to recovering the best body state to train or compete again the next day, and to reduce injury risk, around three priorities:

1. Replace fluids — rehydration should begin DURING exercise and continue afterward; drink MORE than was lost (some is eliminated as urine); continue until pre-exercise body weight returns, or urine is clear/pale.
2. Refill carbohydrate stores (muscle and liver glycogen) — the body replenishes fastest within the first few hours, so high-carbohydrate foods (juice, fruit, sweet curd, cereal) should be eaten immediately after, with a fuller balanced meal (carbohydrate + good-quality protein) within two hours. …