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Ken asks: I heard someone say that eating hotpot the night before a sports competition would have negative effects on performance. Is that true?
 Wynnie says: The foods you fuel up on before a sports competition have a huge effect on your performance. 
Some people veer towards extremes and do not eat enough, eat too much or try something new.
If you've never eaten a hotpot meal, then don't order it the night before your race. You won't know how a food affects you until you've tried it; experimenting with new foods could send you dashing to the nearest portable toilet and leave you feeling dehydrated and ill. 
 What foods should I avoid the day before competition?...
 Steer away from salty and spicy foods, as well as seafood and meats that may be undercooked. Fried and fatty foods may overburden your digestive system, making you feel sluggish on competition day. 
High-fibre foods, such as beans, lentils, grains, bran cereals can upset your tummy if you eat them too close to competition day. Avoid whole grains and high-fibre vegetables and fruits the day before, and the day of the event. 
You may not need to load up on carbs the night before competing. Carbohydrate loading can improve endurance performance in events that last longer than 90 minutes. 
Yet if your race or event lasts less than that, chances are your body will already have all the energy it needs in the form of stored glycogen. So focus on eating moderate, but not huge portions of carbs and eat only until you're full or you'll end up with indigestion and not sleep well. 
Drinks containing caffeine should be avoided by children. A review by the European Food Safety Authority found no evidence to support claims that these enhance performance or delay fatigue. They can also cause side effects such as trembling, headaches, dizziness and palpitations. 
 ... and what should I eat the day before? 
 Eat little and often during the day. It makes it easier for you to digest food, keeps blood sugar levels steady and encourages glycogen storage for competition day. 
Stick to plain and familiar foods. Simple pasta dishes with tomato sauce, rice with grilled chicken and veggies, soup noodles and jacket potato with tuna are good choices. 
Stay hydrated, too. Water is the healthiest option. Carry a bottle  throughout the day and drink from it regularly. 
The European Food Safety Authority recommends that children over the age of 14 drink between 1.4 litres and 1.8 litres of fluids a day. You will also need 1.2litres of fluids for each hour of exercise you do - more if the weather is hot and humid. Keep an eye on the colour of your urine; if it's not pale in colour, then drink more. 
Eat breakfast the morning of the event or you'll run out of energy near the end. Eat a small, high-carb snack about an hour before the event - something low in protein and fat such as bananas, grapes, yogurt and oatmeal.
Ken's diary
Breakfast: bottle of milk
Lunch: Baked rice with meat
Tea: Instant noodles or fried rice noodles
Dinner: Rice, meat and vegetables and a bowl of soup
Wynnie Chan is a British-trained nutritionist. If you've got a question for her or would like to be featured in this column, e-mail nutrition@scmp.com



Careful if you pick hotpot for supper before a sports event