Day Before the Event:
Breakfast:
* Whole Grain Oatmeal with Berries and Almonds: Provides complex carbs, fiber, antioxidants, and healthy fats.
* Hard-Boiled Eggs: Excellent source of protein.
Lunch:
* Grilled Chicken/Tofu Salad with Quinoa: Lean protein, complex carbs, and essential nutrients.
* Vegetables (e.g., spinach, tomatoes, cucumbers): Rich in vitamins and minerals.
* Olive Oil Dressing: Healthy fats.
Snack:
* Greek Yogurt with Honey and a handful of Walnuts: Protein, probiotics, and omega-3 fatty acids.
Dinner:
* Baked Salmon/Paneer/Soyabeans with Sweet Potato : Omega-3 fatty acids, lean protein, and complex carbs.
* Steamed Broccoli: Additional vitamins and minerals.
Hydration:
* Consistently drink water throughout the day.
Morning of the Event:
Breakfast (3 hours before):
* Whole Grain Toast with Avocado/Nuts : Healthy fats and complex carbs.
* Scrambled Eggs/Whey Protein : Protein for sustained energy.
Snack (1-2 hours before):
* Banana with Almond Butter: Quick-digesting carbs and healthy fats.
* Handful of Grapes/Dates/Berries: Natural sugars for a quick energy boost.
Hydration:
* Continue drinking water.
During the Event:
* Sip on Water: Stay hydrated, but avoid excessive water intake to prevent discomfort.
Post-Event:
* Protein Shake or Chocolate Milk: Rapidly replenish glycogen stores and provide protein for muscle recovery.
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