Carbohydrates are the only nutrient that is converted into glucose as soon as it is digested. You should be eating carbohydrates throughout your training, leading up to a competition and on the day of so that your body has sustained energy.

Protein helps to repair and rebuild the muscle that you're breaking down from exercise. Eat chicken, fish or lean steaks or look to vegetarian protein sources such as beans and tofu.

Lipids are fats, and may make you feel sluggish or bloated. You want to consume carbohydrates and protein before a workout. Carbohydrates are the body’s main source of energy., and are found in foods such as whole-wheat toast, low-fat yogurt, fruits and vegetables. Protein helps repair muscles that are broken down during exercise, so reach for snacks such as peanut butter, eggs and tuna.

Assure adequate timing by getting up in advance in the morning to make sure that your food is digested. Eat every few hours throughout the day and within 30 minutes of your workout or competition to immediately start the refueling process. Try to eat small, frequent meals throughout the day to keep your energy levels consistent.

Exercise reduces cortisol (stress hormone) levels and causes your body to release endorphins, which are chemicals in the brain that relieve stress. Regular exercise may also reduce depression symptoms.