On the day before the competition, make sure you eat an easily digestible, carbohydrate-rich diet. Avoid greasy and high-fiber foods! The longer the load duration, the more crucial are full glycogen stores and a balanced fluid and electrolyte balance.
In the pre-competition hours, make sure you have a regular intake of fluids and energy from carbohydrates. However, there should be no feeling of fullness. The last main meal is about 3-4 hours before the assignment.
For long-lasting, optimal performance, it is important to ensure a regular supply of fluids, carbohydrates and electrolytes. Gels and sports drinks are ideal for runners. Depending on the training condition, the optimal intake of carbohydrates is usually between 50-80 g per hour. Drink regularly, but not excessively, and adjust to your thirst!
The first 30 minutes after competition are critical for rapid recovery and effective training adaptation. Balance your fluid and electrolyte balance as quickly as possible and provide the first energy replenishment, even if you don't feel hungry yet. Pay attention to readily available, around 20 g of high-quality proteins and carbohydrates.