Choice of meal

A good meal is one that incorporates all the essential nutrients in appropriate proportions. For example:

Proteins

Proteins are required for bodybuilding. Good quality proteins are present abundantly in meat, fish, milk and eggs. You should take two servings of about 4oz (raw weight) or 2oz (cooked weight) meat or fish everyday, and one or two eggs a week, cooked in any form.

If you are a vegetarian, you can meet your protein requirements by eating about 2oz cheese and 1 pint of fresh milk or yogurt daily, and one or two eggs a week.

You should also take large quantities of fluids to help the body eliminate unwanted substances after processing the proteins from the food.

Carbohydrates

Carbohydrates are the main source of energy. Whenever you begin an activity, energy is released slowly, maintaining a steady blood sugar level. You should eat good quality carbohydrate foods at all meals. The carbohydrate starch turns into sugar and gets stored in the liver and muscles.

When participating in a major event, you should "top up" your energy by adding a little glucose or sugar to drinks that you will take before and during the event. Excessive intake however, should be avoided as this causes weight gain.

Fats

Fat is a very concentrated source of energy. You need some fat in your body. But you should avoid having large quantities of fats such as butter or oil in your food. Excess fat causes excess weight gain and may lead to stomach upsets during a performance.

Vitamins

Vitamins are micronutrients found abundantly in many fresh foods. These are the substances that are essential for normal functioning of the body. You should eat plenty of green leafy vegetables and fresh fruits (at least 5 portions daily is recommended). In addition, all whole grain foods, such as whole grain rice, flour, and bread also contain vitamins. Two or three servings of these foods daily will provide you with all the vitamins you need. Any extra vitamins will be lost in your urine.

Minerals

In a similar way to vitamins, minerals are also very important for a healthy body, healthy blood, healthy nerves and many other functions. You can get adequate minerals from a mixture of foods such as red meat, shellfish, eggs, milk, green leaves, root vegetables and whole grain foods.
If you sweat a lot, you are losing 2 important minerals- salt and potassium - in your sweat. Potassium is found in green vegetables and fruits. To compensate, a pinch of salt added to a large glass of drinking water and a piece of fruit will provide enough.

Quantity of food intake

You should increase the amount of energy giving foods in your daily meals. Your meals should comprise largely of energy-giving foods to support your increased activity, for example, root vegetables, starchy fruits, grains and sugar.

Timing of eating

You should take a substantial meal the night before the event. On the day of the event, eat a light meal 2-3 hours before the event. During an event that lasts several hours, you should take a light snack such as fruit juice or a cup of tea with sugar if you are playing an active game, or take solid foods such as light cake or biscuits in slow sports.