Besides natural talent and training, a sportsman’s regular diet, especially what he eats in the three days before an event and during it, plays a major role in determining his performance.

A diet high on carbohydrates is a must for every sportsman. In effect, 60-70 percent of the food should include carbohydrate foods. This gets converted to glycogen and is stored in the muscles. During a competitive event that calls for endurance and stamina, this glycogen provides the athlete with the energy for such high intensity activity.

For this, one should cut down on all fatty food in the days leading up to the event. During the event and thereafter, the athlete should make up for the lost calories by consuming large quantities of carbohydrate foods.

A few points to keep in mind:
•    Use skimmed milk or low fat milk
•    Avoid fried items
•    Do not have butter on your bread

A sportsman breakfast should ideally be full of carbohydrates such as bread and jam or cereal and milk. He should also drink a glass of skimmed milk. A boiled egg may be eaten, but bacon and sausages must be avoided. Top up the breakfast with fruits or fruit juice.
Lunch should be high on carbohydrates, moderate on protein count, but low in fat. Dinner also must be a high carbohydrate and low fat meal. Fruits and milk at bedtime is also a good way to get your carbs.

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