If you regularly eat a carbohydrate-rich diet you probably have enough carbohydrate stored to fuel activity. Even so, be sure to eat a precompetition meal for fluid and additional energy. What you eat as well as when you eat your precompetition meal will be entirely individual. Building muscle depends on your genes, how hard you train, and whether you get enough calories. The average American diet has more than enough protein for muscle building.
Extra protein is eliminated from the body or stored as fat.
Score with Vitamins and Minerals Eating a varied diet will give you all the vitamins and minerals you need for health and peak performance. Exceptions include active people who follow strict vegetarian diets, avoid an entire group of foods, or eat less than 1800 calories a day. If you fall into any of these categories, a multivitamin and mineral pill may provide the vitamins and minerals missing in your diet. Taking large doses of vitamins and minerals will not help your performance and may be bad for your health. Vitamins and minerals do not supply the body with energy and, therefore are not a substitute for carbohydrates.