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On the day before the competition, make sure you eat an easily digestible, carbohydrate-rich diet. Avoid fatty 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 lasting, optimal performance, pay attention to a regular supply of fluids, carbohydrates and electrolytes. Gels and high-dosage sports drinks are ideal for this, as chewing is usually not possible. Depending on individual factors, the optimal intake of carbohydrates is usually between 60-90 g per hour. Drink regularly and adjust to your thirst!