The night before your competition the food plan should be structured to contain high calories (but not too filling) made up of ~55-60% carbohydrate (pasta, rice, potatoes/yams, breads, fruits, etc.), 15-25% protein (leaner meats/poultry), 20-30% fats (naturally occurring in meats and low fat sauces/spreads). Most important is your event-day eating schedule, meaning on the day of the competition continue to eat full meals ~every 3-4hours consisting of ~60% carbohydrate, 20% protein, 20% fats. Using the dotFIT program, you can design your ideal sports nutrition plan including perfect athletic menus individualized for you with proper protein requirements, meal timing and complete food plans with the correct mix of protein, fats and carbohydrates. Simply fill in your personal statistics including age, set your weight/performance goal and create your program. The program will also automatically give you pre- and post-event eating plans including instructions.