There are several foods that all athletes should eat in the days leading up to an event to ensure peak performance. They include:

1. Whole grains: Whole grains like cereals, bagels, pasta, and bread provide good, long-lasting energy for your entire body. As the most important food group, athletes should consume plenty of whole grain carbohydrates before an event.

2. Peanut Butter: Peanut butter is a good source of protein and essential fats, and it’s easy to pack and eat on the go. Other sources of protein will also work, such as lean meat or dairy; the important thing is to get adequate protein before and after exercising. Protein helps the body maintain aerobic metabolism instead of anaerobic metabolism, which prevents the body from taking protein from lean tissue. Adequate protein speeds recovery and helps in real performance situations.

3. Fresh Fruits and Vegetables: Fresh produce is a great way to get vitamins and minerals that help your body function normally. They are usually fat-free and contain plenty of energy for the body to use during exercise. Some fruits, such as bananas, contain potassium, a mineral that regulates water levels in the body and stabilizes muscle contraction. Low potassium levels can lead to muscle cramps and fatigue, so it’s a good idea to eat foods rich in potassium. However, it is important to regulate your potassium intake, because too quickly it can lead to a heart attack. Athletes should consume 435 milligrams of potassium for each hour of exercise. While potassium does not aid in actual performance, it speeds up recovery and should be considered one of the most important supplements to an exercise program.

Another benefit of fruits and vegetables is iron. Chickpeas, spinach, asparagus, broccoli, apricots, and figs are good sources of iron, a nutrient that prevents fatigue, headaches, lack of stamina, and boosts the immune system. Athletes are generally at risk for anemia, that is, having too little iron in the blood due to the amount of iron used in exercise. Recommended daily intakes are 6 to 11 milligrams, a number easily reached by eating leafy green vegetables or foods rich in vitamin C.

4. Calcium-rich foods: Foods like cheese, yogurt, and milk contain the necessary calcium, which builds strong bones and protects athletes from injury. These dairy products are also a good source of protein, but should be consumed well in advance of an event as they take time to process. If dairy is not well tolerated by the body, supplementation should be included to ensure athletes receive the recommended daily intake of 1,000 milligrams. As an example, a cup of skimmed milk provides about 300 milligrams of calcium.

5. Fiber-Rich Foods: Fiber is the nutritional component that keeps athletes full and regulates the digestive tract. Many of the foods listed above include fiber, but it is important for coaches to know which foods help athletes regulate fiber levels. Examples of high-fiber foods include whole grains, apples, berries, almonds, and vegetables. An easy way to determine the amount of fiber needed is to add 5 to the age of the athlete. For example, a 10-year-old athlete needs about 15 grams of fiber per day. After the age of 15, athletes need between 20 and 25 grams of fiber per day.