What to eat: Just before game day, the goal of carb-loading is to increase carbohydrate intake relative to the intake of proteins and fats — carbs should comprise between 63 and 81 percent of total caloriesEffects of carbohydrate supplementation on force output and time to exhaustion during static leg contractions superimposed with electromyostimulation. Wax, B., Brown, S.P., Webb, H.E., et al. Department of Kinesiology, Mississippi State University, Mississippi State, MS. Journal of Strength & Conditioning Research. 2012 Jun;26(6):1717-23.. As for mid-workout fuel, It may be tempting to stock up on expensive “performance gels,” but multiple studies have found no difference in performance from loading up on natural carb sources (like sun-dried raisins) compared to the manufactured stuffSun-dried raisins are a cost-effective alternative to Sports Jelly Beans in prolonged cycling. Rietschier, H.L., Henagan, T.M., Earnest, C.P., et al. Department of Kinesiology, Louisiana State University, Baton Rouge, LA. Journal of Strength & Conditioning Research. 2011 Nov;25(11):3150-6.Natural versus Commercial Carbohydrate Supplementation and Endurance Running Performance. Too, B.W., Cicai ,S., Hockett, K.R., et al. Journal of the International Society of Sports Nutrition. 2012 Jun 15;9(1):27.. Sports drinks can also help fill up muscles and don’t require cutlery or chewing — look for those that contain a mix of carbohydrates (e.g., dextrose, fructose, and maltodextrin) in the ingredients listMuscle glycogen loading with a liquid carbohydrate supplement. Lamb, D.R., Snyder, A.C., Baur TS. School of HPER, Ohio State University, Columbus, OH. International Journal of Sport Nutrition. 1991 Mar;1(1):52-60.Ingesting a high-dose carbohydrate solution during the cycle section of a simulated Olympic-distance triathlon improves subsequent run performance. McGawley, K., Shannon, O., Betts, J. A Human Physiology Research Group, Department for Health, University of Beth, Claverton Down, Bath, UK. Applied physiology, nutrition, and metabolism 2012; 37(4):664-71..