The nutritional advice are based on increase and maintain muscle glycogen for not exhausting to perform competition and stabilize a suitable intake of liquids and facilitate the assimilation. To do this we must before the demonstration:-eat a diet based on carbohydrates like rice or pasta until two hours previously to show not to suffer a hypoglycemia during the same. -Avoid foods based on fats and proteins to facilitate digestion and not to cause gastrointestinal upset and avoid an excess of fiber. -Provide enough through isotonic fluids during the demonstration if the duration of the competition requires it is convenient to bring sugary drinks which can be complemented with small rations of dried fruit or dried nuts, hazelnuts, dried apricots fruits to thus retain muscle glycogen. Later in the competition to replace us must eat foods rich in carbohydrates immediately a posteriori and in the following hours and replenish the loss of liquids, with isotonic and sugary drinks. More information on these and more topics on Adelgarblog, slimming madrid clinic..