We strongly advise athletes wishing to complete their training programme, or to simply play a match or attend trials under the best conditions, to follow the different nutritional strategies aiming to minimise water, mineral and energy loss after exercise. The correct use and the right choice of specific food and drink before training and competitions ensures better performance. Here is some simple advice to follow before workout


1/ Nutrition tips for the last week before the event

To optimise your energy reserves, your diet should be balanced, with a larger portion of complex carbohydrates (pasta, rice, semolina, potatoes…).

Complex carbohydrates are the body's fuel, and provide greater long term energy.


2/ Nutrition tips for the 3 days before the competition

Meals should be regular and have a much larger proportion of complex carbohydrates (pasta).

Protein consumption should remain normal in order not to overwork the kidneys.

Fat consumption should be limited.

Some foods should be avoided: smoked and fermented foods, fatty and processed meats, fried foods, spicy dishes, hard vegetables, alcohol and very sugary drinks.


3/ Nutrition tips for the last meal before competition

This meal should be hearty but easy to digest and should be eaten 3 to 4 hours before the race. If your stomach has not finished digesting what you've eaten, your muscular system will compete with your digestive system to have its needs met, which can either lead to digestive problems or lowered performance.


This meal should be mainly carbohydrates (starchy) so that before the race you are not eating into your precious energy reserves.


4/ Nutrition tips for the pre-competition snack

Between 2 hours and 15 minutes before the race. You must drink regularly (every 15 minutes). You may eat a cereal product (cereal bars) every half hour and/or a ripe or cooked fruit. This keeps your energy reserves at their maximum, and ensures the correct amount of hydration.


10 to 15 minutes before the warm up or the start, you should drink an energy drink to provide you with carbohydrates, and continue this frequently throughout the match.


The energy cake has been specially designed to provide the necessary fuel for your activity. It is easy to prepare and ideal as your final pre-race meal. It can be eaten up to one hour before the start.



Marie Fauchille