Athletes can effectively fuel up before a big competition by focusing on carbohydrates and hydration. Consuming carb-rich meals, such as pasta or rice, helps maximize glycogen storage, providing energy for endurance. Timing is crucial; a balanced meal 3-4 hours prior is advisable, while smaller snacks (like fruit) can be consumed closer to the event. Staying well-hydrated is also essential to optimize performance. Individual preferences and tolerances should guide food choices, ensuring that athletes feel comfortable and energized on competition day.