The more energy the muscles consume, the more "worn out" the human body becomes, and the more it requires a regular supply of energy-rich nutrients, dietary fibres, water and mineral salts. Carbohydrates, commonly and simply known as "sugars", are essential in supplying these elements to the body, and are the most efficient fuel that the athlete has at his disposition. Without sufficient reserves of carbohydrates, and without suitable refreshments during the sporting event, lipids and body fat will take over, but their combustion provides only moderate energy - usually insufficient for a prolonged effort. The immediate result: a lower intensity of effort and an inferior performance (the famous "wall", all too familiar to marathon runners).

At first glance, the recommended foodstuffs are the same as for non-athletes. However, in making a well-defined meal plan, which is relatively simple to do, the athlete can be assured of a regular energy supply throughout the day:

• Dairy products with every meal so as to ensure a good supply of protein and above all of calcium (which plays a role in muscle contraction).
• Meat or its equivalent, in significant quantities, in order to encourage muscle growth and renewal, as well as to supply iron.
• Fruit and vegetables, both cooked and raw, with every meal and also while recovering from an intense effort, as they have a high water content and promote rehydration.
• Starches in very large quantities, as they provide the fuel for your effort: carbohydrates (which you can obtain by consuming sports drinks during the physical activity).
• Fats, which provide the vitamins and essential fatty acids that are necessary for your body to function correctly.

The supply of these different nutrients to the body should be spread throughout the day, taking into consideration: the type of athletic activity and the time at which it takes place, the level of fitness of the person, the climate…

Light meals consumed throughout the day will provide a regular supply of nutrients and micro-nutrients, and will allow you to replenish your energy levels before and after your sporting activity (which is the key to a strong performance and a quick recovery).

The other essential element in the athlete's diet is the daily amount of water consumed.

Here are 4 fundamental reasons to optimize your consumption of fluids:

• You should consume enough fluids to maintain a healthy water balance, since athletes can lose a great deal of fluid through perspiration. Make sure you drink at regular intervals throughout the day, and that you vary the liquids you consume (to include water that has a higher and lower mineral content).
• The consumption of water allows your kidneys to eliminate waste effectively. And waste is produced by your body in higher quantities when you engage in periods of intense physical activity.
• Water with a high mineral content is particularly beneficial to the athlete, who typically loses a great deal of minerals…
• Fluids can be sources of energy that are efficient and quickly available during a period of physical activity.

You should not wait until race day to build your energy reserves.

There are 3 basic principles to keep in mind when preparing for a race:
- Increase your intake of carbohydrates (from 520 to 650 grams per day for an athlete weighing 65kg);
- Optimize your fluid consumption;
- Progressively reduce your level of training as race day approaches.

. The second to last meal: carbohydrates to give you the energy you need

This is the last meal which allows you to stock up on your energy reserves. The meal should be copious, and should consist mainly of complex carbohydrates.

Sample menu :

• A bowl of 100% vegetable soup
• A generous portion of al dente pasta (dry weight of at least 150 grams)
• 1 or 2 slices of bread (whole wheat)
• A piece of fruit, a dairy product, or a cream-based dessert
• 3 to 4 glasses of mineral water.

. The last meal: a generous breakfast at dawn

If the event takes place in the morning, you should get up early to eat breakfast at least 3 hours before the start, or else you can choose practical ready-made solutions (such as energy bars) which can be consumed up to one hour before the start.

If the event takes place in the afternoon, you may well decide to have what you usually have for breakfast (avoiding an excess of fibres and fats). Your last meal will in that case be lunch, eaten around midday, or at least three hours before the start.

Sample menu:

• 2 to 3 slices of white bread
• 2 teaspoons of honey
• 1 pot of yoghurt + 3 tablespoons of cereal (such as Corn Flakes)
• 1 apple or 1 banana
• Water.

. After the event, you are still consuming energy: rest and liquids on the agenda

In order to replenish your energy stores and eliminate the waste that has accumulated in your body, fluid consumption and recovery should be your priorities. Some helpful rules:

• Drink carbonated water - or regular mineral water with added bicarbonates - in order to facilitate elimination.
• Alternate the carbonated water with a sports drink or a sweetened drink.
• Consume carbohydrates (energy bars, dried fruits, healthy biscuits…) and a dairy product or drink. When you have completed a long distance or high intensity event, you may want to have a more substantial meal, similar to what you might have at breakfast (bread, honey, biscuits, dairy products, cereal…).