Endurance/stamina

 I am a newbie myself and far from an expert. This year I have made sure to eat breakfast (not huge) and try and eat something for lunch.  I also include a type of 'protein'/supplement drink mixed with orange juice about half way through the competition.  I seem to feel better at the end of the day.   

 Good Luck,

   -Dave

I like Bananas Oatmeal and raisins in the morning plenty of water during the day and more Bananas for lunch (read the text below). After the competition I slam down a Guinness or 6!!
And find some grease laden fat haggis or meat pie IMPORTANT NOTE: you can substitute a quality IPA or Scottish ale

"If it can't be grown or killed should you be eating it?"
-G-

 After  Reading THIS, you'll NEVER look at a banana in the same way  again!
Bananas Containing three natural sugars -  sucrose, fructose and glucose combined with fiber, a banana  gives an instant, sustained and substantial boost of energy.  Research has proven that just two bananas provide enough energy  for a strenuous 90-minute workout.   No wonder the banana is the number one fruit with the world's leading athletes.
But energy isn't the only way a banana can help us keep fit.  It can also help overcome or prevent a substantial number of illnesses and  conditions, making it a must to add to our daily diet.
Depression:
According to a recent survey undertaken by MIND amongst  people suffering from depression, many felt much better after  eating a banana.   This is because bananas contain tryptophan, a  type of protein that the body converts into serotonin, known to  make you relax, improve your mood and generally make you feel  happier.
PMS:
Forget the pills -- eat a banana. The vitamin B6 it contains regulates blood glucose levels, which  can affect your mood.
Anemia:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so  helps in cases of anemia.
Blood Pressure:
This unique tropical  fruit is extremely high in potassium yet low in salt, making it  the perfect way to beat blood pressure.  So much so, the US Food  and Drug Administration has just allowed the banana industry to  make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.
Brain Power:
200 students at a Twickenham (Middlesex) school were helped through their exams  this year by eating bananas at breakfast, break, and lunch in a  bid to boost their brain power.  Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.
Constipation:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.
Hangovers:
One of the quickest ways of curing a hangover is to  make a banana milkshake, sweetened with honey.  The banana calms the stomach and, with the help of the honey, builds up depleted blood  sugar levels, while the milk soothes and re-hydrates your system.
Heartburn:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a  banana for soothing relief.
Morning Sickness:   
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
Mosquito bites:
Before  reaching for the insect bite cream, try rubbing the affected  area with the inside of a banana skin.  Many people find it amazingly successful at reducing swelling and irritation.
 
Nerves:
Bananas are high in B vitamins that help calm the  nervous system.

Overweight and at work?
Studies at the Institute of Psychology in Austria found pressure at work leads  to gorging on comfort food like chocolate and chips. Looking at  5,000 hospital patients,  researchers found the most obese were  more likely to be in high-pressure jobs.  The  report concluded that, to avoid panic-induced food cravings, we need to control our blood  sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers:
The banana is used as the  dietary food against intestinal disorders because of its soft  texture and smoothness.  It is the only raw fruit that can be eaten without distress in over-chronicler cases.  It also neutralizes over-acidity and reduces irritation by coating the lining of  the stomach.
Temperature control:
Many other cultures see  bananas as a "cooling" fruit that can lower both the physical  and emotional temperature of expectant mothers. In Thailand,  for example, pregnant women eat bananas to ensure their baby is  born with a cool temperature.

Seasonal Affective Disorder (SAD):
Bananas can help SAD sufferers because they contain the  natural mood enhancer tryptophan.
Smoking:
Bananas can also  help people trying to give up smoking.  The B6, B12 they  contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.
Stress:
Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and  regulates your body's water balance.  When we are stressed, our metabolic rate rises, thereby reducing our potassium levels.  These can be rebalanced with the help of a high-potassium banana snack.
Strokes:
According to research in "The New  England Journal of Medicine," eating bananas as part of a  regular diet can cut the risk of death by strokes by as much as 40%!
So, a banana really is a natural remedy for many ills.  When you compare it to an apple, it has four times the protein, twice the carbohydrates, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and  minerals.  It is also rich in potassium and is one of the best value foods around.  So maybe its time to change that well-known  phrase so that we say, "A banana a day keeps the doctor away!"

What you  eat the night before is more important than what you eat the day oj or the  morning of competition.  Your supper should be no later  than 7, perferrably earlier.  It should be a normal type of meal for you.  Ordering the biggest steak will not give you anything extra.  You want your digestive system to be as normal as possible.  If you eat in the morning you need to make it early as in between 5 and 7 AM.  Why?  Food in your belly means nothing.  Food needs to be completely digested in order to be of any use as energy.  It takes a minimum of 90 minutes to digest food, including  bee pollen, or honey, or oatmeal or a banana.  A high carbohydrate such as a banana can and does give you a boost if you are running low, but keep in mind, it will still take 90 minutes, so you will have food swishing around in your stomach.  The key word mention in the posting is to "nimble" a little bit here and there. Say, a single bit of a banana.  I don't not care what anyone else in the world says, you cannot compete well after eating a big lunch.  All you are doing is putting a gut bomb in your stomach.

Carlos is right on with the shade.  Keeping out of the sun is very important.  Even judges who are not throwing heavy things around are beat by the end of the day just from being out in the sun all day.

Stretching or mini stretching while you are about the third one to throw, that is , "in the hole" is very wise.

You should be drinking a mouth full or two mouthfulls after every throw.  Wear a hat!

And going to a Chinese buffet the night before a competition is wrong.  You'll eat too much.  After the games, heck, to go town and clean out the place.