In some people, dietary fibre may also cause excessive gas production and discomfort. The body has ample stores of fat, so it is not necessary to load up on more before an event. Another good reason for athletes to eat less fat is that there will be less room left for the more important carbohydrate-rich foods. Keep in mind that alcohol tends to cause dehydration, so keep it to a minimum. Also, be aware that drinks containing caffeine, such as cola, coffee and tea, are less efficient fluid replacers.
Caffeine is also a stimulant and can prevent some people from sleeping well if taken after dinner.
The pre-event meal, breakfast. This meal is particularly important since no food has been consumed for 8-10 hours while sleeping. It should be high in complex carbohydrate and low in fat and protein. What you eat needs to prevent you from feeling too hungry before racing, but it is best to avoid getting very full or bloated. Our favourite pre-event breakfast is a glass of fruit juice, toast with jam or honey and a cup of tea.