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Digital Subscriptions > Athletics Weekly > 11/08/2016 > EAT TO COMPETE

EAT TO COMPETE

ARE YOUR ENERGY LEVELS STOKED UP TO PERFORM OR WILL YOU BE FOUND FLAGGING? PETA BEE CHECKS OUT THE LATEST SCIENCE BEHIND THE PERFECT PRE-COMPETITION DIET T

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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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

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