What nutritional focus should athletes have before competitions?

Athletes should focus on complex carbohydrates before competitions because these carbohydrates provide a steady source of energy that is essential for optimal performance. Unlike simple carbohydrates, which can lead to a quick spike in energy followed by a crash, complex carbohydrates are digested more slowly and released gradually into the bloodstream. This sustained energy release is crucial for maintaining endurance and focus during competition, allowing athletes to perform at their best throughout the entire event.

Moreover, complex carbohydrates are also important for replenishing glycogen stores in the muscles and liver, which are critical for athletic performance. Consuming foods like whole grains, fruits, vegetables, and legumes can help ensure that athletes have the energy reserves needed to compete effectively.

In contrast, heavy protein meals can lead to sluggishness as protein takes longer to digest, high-fat snacks may not provide the quick energy necessary for athletic performance, and caloric restriction is counterproductive as it can lead to decreased energy levels and poor performance. Therefore, the focus on complex carbohydrates before competitions supports the physiological needs of athletes and enhances their competitive edge.