DECIDING what and when to eat prior to training and competition is like wading through a minefield of unnecessarily complicated and conflicting advice. According to where you source your information, carbs are in or out of preparatory nutrition and meal timings for peak results vary from one to four hours before you start. What remains a constant is the aim of pre-training or precompetition food: to optimise energy supplies for your chosen event. Here, with the help of Jon Williams, a leading sports nutritionist who is the official advisor to the Welsh Rugby Football Union, we explore the latest science to find out how you really should eat to compete.
Pre-event or competition meals, says Jon Williams (left), should provide a relevant balance of carbs and proteins
Are carbs still the gold standard?
Protein has come of age in recent years as more is discovered about its ability to enhance performance across a range of sports. As a result, a trend has arisen for shunning, or at least reducing, carbohydrates in pre-competition meals. Is it justified? Almost every sports nutritionist will tell you it isn’t, confirming that carbs are as essential as they always have been for athletes.
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About AW - The best coverage of the No.1 Olympic sport
RIO OLYMPIC PREVIEW
EVENT-BY-EVENT – MEN
8 100m
9 200m, 400m
10 800m, 1500m
11 5000m, 10,000m
12 Marathon, 3000m steeplechase
14 110m hurdles, 400m hurdles
15 High jump, pole vault
16 Long jump, triple jump
17 Shot put, discus
18 Hammer, javelin
19 Decathlon, 20km walk, 50km walk
20 4x100m, 4x400m
EVENT-BY-EVENT – WOMEN
24 100m, 200m
25 400m, 800m
26 1500m, 5000m
27 10,000m, marathon
28 3000m steeplechase, 100m hurdles
30 400m hurdles, high jump
31 Pole vault, long jump
32 Triple jump, shot put
34 Discus, hammer
36 Javelin, 20km walk
37 Heptathlon
38 4x100m, 4x400m
42 TIMETABLE
STATISTICS
44 WORLD RANKINGS
The top athletes lining up in Rio based on
this year’s performances
ACTION
62 BRITISH ATHLETICS LEAGUE
Leon Reid treble helps Birchfield to
successful title defence
64 UK WOMEN’S LEAGUE
Birchfield clinch trophy as Sineade
Gutzmore and sprint relay squad impress
NEWS
50 Ennis-Hill looks beyond Rio
52 Brendan Foster’s Olympic preview
54 Daryll Neita on her rapid rise to the top
PERFORMANCE
56 The latest in sports science
58 Deciding on the perfect pre-training meal
60 Product reviews – waistpacks
RESULTS & FIXTURES
66 Results round-up
77 What’s On – fixtures guide
REGULARS
40 VIEW FROM THE STANDS
76 QUIZ CORNER
82 DIP FINISH