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To increase endurance and not faint in competition periods, good physical preparation and an appropriate diet is required to allow you to optimise glycogen reserves. Diet before competition and more particularly the last meal before the event must be rich in carbohydrates. During exercise, as muscular and liver glycogen reserves are limited and used up in an average of half to 1 hour, the sportsman or woman must be sure to take a carbohydrate supplement that maintains glycaemia and supplies the muscles with glucose. In this way the appearance of fatigue is delayed and the sportsman or woman will go on for longer.       

nutritional files
Basis of sports nutrition
Increasing endurance :all nutritional items