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Rich in starch A high-carbohydrate diet will maximise body’s glycogen

For events lasting more than an hour - a soccer match, for example, the following programme will be most useful. Six days before the event, train hard and take a low-carbohydrate diet. Do this for three days. Avoid strenuous exercise on the next three days and take a high-carbohydrate diet (80 per cent of all calories). Eat lots of boiled potatoes, sweet potatoes, rice, bread, wheat, pasta, etc. This will maximise the body’s glycogen stores.

For shorter events like a sprint or a swim, the preparation is similar. The only difference is a normal mixed diet on the final day of preparation.

The use of creatine supplements during this period will increase energy-rich molecules in muscles. Taking 20 gm of creatine in four divided doses for a week before competition is beneficial. Creatine supplements are unnecessary if you are an endurance athlete.

Increasing protein intake ratio beyond normal is not necessary even during intensive training. The body will convert all unnecessary protein to urea and flush it out in urine. Simply eating more of a normal mixed diet is enough. Excessive protein can be counterproductive: the liver and kidneys have to work harder to excrete the surplus urea, and they also need more water for the task.

On the day of competition, eat a diet rich in starches at least two hours before the event.

Avoid glucose-rich energy drinks within one hour of the event. This is because such drinks elicit a rapid insulin response, decreasing blood glucose levels and impairing release of free fatty acids. This ultimately depletes muscle glycogen sooner during competition.

In events of a few hours or more – a cricket match, for example, sipping a glucose-rich drink every few minutes will allay fatigue and increase stamina. Water and electrolytes become more important as the hours progress.

Regular sips of fruit juices and electrolytes will keep the muscles running at maximum without cramping.

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