b'Time Nutrition Rationale1-2 days prior Reduce fibre consumption Reduced fibre intake to reduce Avoid caffeine intake gastric bulk.Minimise dairy for those sensitive toAvoid caffeine to minimise this caffeine stimulation of the gut Incorporate aspects of a low FODMAPand avoid adding a stimulant into diet an environment with increased Avoid high fat foods adrenaline and heightened anxiety.Race day Use of liquid meals for those whoTo reduce fibre intake and gastric struggle to take on board solids bulk prior to the race.Use of white rice-based meals e.g., rice porridgePre-race Top up liver and muscle glycogens 7:30am Probiotic and morning monitoring stores pre-race.Fluid and electrolyte intakes to 8:00am Rice porridge with banana, whiteensure good hydration status at the toast and jam, orange juice and/orstart of the race.decaffeinated coffee9:00-10:30am Carbohydrate electrolyte drink10:45am Carbohydrate gel post-swim warm upRace start Race nutrition as per individual plan Individual tried and tested race 11:00am nutrition strategy, adapted for different race conditions.As previously discussed, pre-race jitters are normal and healthy, as the resulting stress response physically and mentally primes the athlete to deliver peak performance. The athlete described above has successfully implemented both cognitive and dietary strategies to manage performance-induced anxiety. The dietary strategies delivered optimal nutrition, particularly carbohydrate, to meet the demands of the race, while minimising GI symptoms. 13'