Your body runs on a natural clock - the circadian rhythm. Eating heavy food late at night fights this rhythm and spikes blood sugar when your body wants to rest.

Better late-night option: miso bone broth

• Bone broth heals your gut
• Miso adds beneficial bacteria and protein
• Never boil miso - add it to warm broth to keep the good bacteria alive
• Better than sports drinks for post-workout recovery

About fasting: humans naturally went without food as hunters and gatherers. A 12-16 hour fasting window works for most people after about a month of adapting.

Pre-competition nutrition:

• Day before: good fats like avocados, eggs, nuts
• Day of: apple, nuts, dark chocolate

Don't overlook sweet potatoes - affordable, high in magnesium, low glycemic index, and delicious baked slowly at 250 degrees.

Remember: eating together with others beats eating perfectly alone.