Athletes can enhance performance through nutritional strategies like carbohydrate loading, which maximizes glycogen stores, and consuming a balanced meal rich in proteins and healthy fats before competition. Timing is crucial; fueling 3-4 hours ahead helps ensure adequate energy. Hydration is equally important to prevent dehydration during intense activity. Additionally, avoiding heavy foods that could cause discomfort can optimize performance. Experimenting with foods in training can help identify the best pre-competition nutrition without gastrointestinal distress.