Athletes must do three things before entering the pre-competition preparation stage:
First, the diet is diversified, that is, the variety of food is enriched as much as possible every day.
Second, drink moderately, not excessively.
Third, eat more foods rich in carbohydrates.
There is no need to deliberately increase the intake of protein in the diet before the competition. World Food Network [food.icxo.com] News: Even athletes who consume a lot of physical strength can get enough protein from their daily diet to meet their physical needs as long as their diet is reasonable and balanced.
At the same time, various facts have proved that even if the intake of protein or amino acids is increased before the competition, it will not affect the competition results.
How do athletes achieve a balanced diet before the competition?
Breakfast: a bowl of raisin porridge, a bottle of sugar-free juice, toast with honey or jam.
Lunch: potatoes with skin, some beans and cheese, fresh salad (seasoned with vinegar or low-fat juice)
Dinner: tuna pasta, vegetables seasoned with tomato sauce, fresh fruit salad.
Midnight snack: a cup of low-fat milk or a bowl of porridge.
Snacks: fresh fruits, dried fruits, dry goods, malt bread, sandwiches with low-fat foods (such as skinless chicken or low-fat cheese), low-fat yogurt, low-fat custard, fruit juice, etc.