So, if you are thinking of joining an endurance sports competition, the best sports nutrition for you is the nutritional table fit for an athlete that expects long hours of efficient physical activity and mental alertness even when tired.

Endurance sports test the physical and mental fortitude of an athlete; if you are not well fed for this kind of competition, it would be better for you if you would back off from the competition.

Endurance Sports Athletes
- Best sports nutrition a day prior the event

Do not overwork yourself on the day before the event. It would be advisable if you would only do stretching and a few kilometers of jogging, eat protein rich food, hydrate yourself (a lot!) and rest for the rest of the evening because you need to get up early, as early as four hours before the game.

The most important part of sports nutrition for endurance sports is to keep yourself hydrated. You can even begin hydrating the week before the game; this will keep you well fueled for the event and cleanse your body.

If you only hydrate yourself on the day of the event, you won't hold too much water. Most of the liquid that you intake will only seep out through sweat. So, if you want to go to the game with a full tank, drink lots of water beforehand.

Another best sports nutrition tip that you must learn by heart is to eat food rich in protein, to keep your muscles in shape, and carbohydrates so that your glycogen stores will be at their best. You can hydrate yourself well with a sports drink that contains minerals to balance your electrolytes level.

- Best sports nutrition hours prior the event

Eat a meal before you run. This is the best sports nutrition advice that you should keep in mind. You need glucose to keep your blood sugar in normal levels. Glucose fuels the brain and the muscles during an activity.

Having sufficient stores of glucose in your body will keep you alert and going even for long hours of physical activity. So, don't forget to eat a small to moderate meal before you race.

Long hours of running, swimming and bicycling will definitely deplete the glycogen stores in your liver. So, a carbohydrate rich meal would be your best choice of a pre-race meal. It can quickly restore your reserves of glycogen and put the fulcrum back to normal. You can bring with you a carbohydrates bar which you can munch while running, and drain it down with water or sports drink.

According to health experts, the best sports nutrition tip to get the carbohydrates you need is to eat food that you know won't make your stomach upset. Stress can induce diarrhea. Add up food that your digestive system hates and you will see yourself sitting on the throne while your competitors have started running after hearing the gun fire.

When to eat your pre-race meal? The sports nutrition experts recommend one to four hours before the assembly time and then nibble 50 grams of carbohydrate every hour before the game starts.

Instant oatmeal, bananas, low fat milk and energy bars are good sources of carbohydrates. Always follow a meal with water or sports drink. Never drink soda or caffeinated beverages because they will work on you as diuretics. According to the best sports nutrition magazines in the country, caffeine drains the body of fluid. Add up salty foods to your meal. Salt will help you retain more water in your body.

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Copyright 2007 Ron King. This article may be reprinted if the resource box is left intact and the links live.