Lots of complex carbs. I sail competitively and the diet should be similar. Before a sailing race I'd Allways have a tub of cold pasta for carbs and long term energy. Don't eat too close to the match I used to add steak to the pasta (just chopped into chunks) for muscle gain and muscle repair. Banana are really good before a game too, i swear by them. Towards the end for last burst of energy you would need somthing that releases energy quicker like a mars bar.
energy bar
definitely a couple servings of fruit or something with short term energy. like a granola bar or something. not carbs. carbs are long term energy.
