Vegetables, fruit, salad
Of these runners can never have enough, seasonally fresh and varied. Of these, what you should always have in the house: apples, citrus, potatoes, garlic and onions, lettuce.
Mineral water and apple juice, bananas, nuts and dried fruit (raisins, apricots, dates and figs), toast and paste
Salmon, mackerel, sardines, tuna have very many minerals. Chicken soup for a clear chicken broth (makes sick is healthy), lean turkey.
Noodles and Rice
Whole grain penne, spaghetti (durum wheat semolina), Spelt pasta is also okay, brown rice, instant rice and puffed rice (right after the contest).
Cereals and legumes
Granola, oatmeal, whole wheat flakes and wheat germ, millet, amaranth, soy beans and lentils.
Grease and oils
Butter, extra virgin olive oil
Tea and coffee
Espresso (stomach is gentler than coffee), fruit and herbal tea. green tea and ginger tea.
Granola bars, dark chocolate, natural honey, jam (with a high fruit content).
This should better stay out: coffee, black tea, cold soft drinks like soda, cola, iced tea or root beer (makes you thirsty), carbonated drinks, alcohol, potato chips, sweets and sugar, fat sausage, meat and fatty cheeses. So everything is fun.