Q.Which diet should a sportsperson take during the competition?
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Start your 14-day free trial to unlock the full solution →During competition, the diet should be built around easily-usable carbohydrates and steady fluid replacement — never anything heavy, fried, high-fibre or high-protein.
The main nutritional aims during exercise/competition are maintaining water balance, controlling body temperature, sustaining blood sugar and delaying fatigue. In SHORT breaks (tennis, boxing), carbohydrate-rich foods/fluids — banana, juices, carbohydrate drinks under 2% concentration, or plain water — work well; carbonated, fizzy or caffeinated drinks should be avoided. For exercise LASTING MORE THAN 60 MINUTES, carbohydrate-electrolyte beverages (diluted fruit juices with 5-8% carbohydrate) are recommended. For ENDURANCE events beyond two hours, carbohydrate-rich solid or liquid meals are needed during the event, since glycogen keeps depleting. Throughout, fluid intake (150-250 ml water every 15 minutes, or a sport …
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