Two hours before events, you can also boost your glucose stores by eating lots of complex carbo-hydrates such as fruit, vegetables, wholegrains like wholemeal pasta or rye bread, and baked potatoes. But avoid sugar and refined carbohydrates - they may give you a rush but they will leave you more tired than you were before. Ensure you eat enough protein to repair muscles - at least half as much protein as carbohydrates at each meal and snack. So have nuts or seeds with fresh or dried fruit, rice with fish, tofu or lentils, and so on (the combinations are legion). Remember too that a demanding exercise regime generates more oxidants, so eat plenty of anti-oxidant-rich foods - go for fruit and vegetables in the orange, red and blue range, especially berries. Drink 1.5 to 2 litres of water at least, and supplement a high-strength multivitamin, 2g of extra vitamin C every day, and 5g of glutamine powder before bed to aid muscle recovery.