Fueling your body properly before a competition is just as important as training and practice. What you eat can make or break your performance, giving you the energy to compete at your best or leaving you feeling sluggish and unfocused. A smart pre-competition meal prepares your body to work hard and recover quickly, so planning your fuel is key.
Why Pre-Competition Fueling Matters
- Provides Energy: Carbohydrates are your body’s main energy source for high-intensity activities. Eating the right foods ensures your muscles have the fuel they need
- Supports Focus: Balanced nutrition keeps your blood sugar stable, so you stay sharp mentally.
- Reduces Fatigue: Proper fueling helps prevent energy crashes during long games or events, keeping you strong from start to finish.
3 Priorities for Your Pre-Competition Fueling Strategy
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Carbohydrate-Rich Foods
Carbs are your best friend before a competition. They provide quick and efficient energy to help you perform and finish the competition strong!
Choose easily digestible options like:
- Whole-grain bread or pasta
- Rice
- Oatmeal with fruit
- Bagel or tortilla
-
Moderate Protein
Eating protein before competition helps with muscle repair and keeps you feeling satisfied. Include a small portion of lean protein like:
- Grilled chicken or turkey
- Low-fat yogurt
- A boiled egg
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Hydration
Just a slight decrease in hydration can hurt performance. Make sure to drink water consistently the day before and throughout competition day, adding an electrolyte drink 1-2 hours before the event. Avoid sugary drinks or energy drinks, which can cause a crash in energy later.
Example Pre-Competition Meal Ideas
If you have more than 3 hours before your competition, have a Carbohydrate-Rich Meal with a serving of lean protein.
- Pasta with lean ground turkey and go light on the sauce
- Chicken or tofu Rice Bowl with veggies
- Whole Grain Bread with Peanut Butter, Banana and Honey
- Oatmeal made with milk, fruit and nuts
If you have less than 2 hours before your competition, have a snack includes carbs and a small amount of protein
- Greek Yogurt with granola and fruit
- Smoothie with Spinach, Banana, and Protein Powder
- A Turkey wrap with fruit
- Trail Mix, Energy bites or a Granola bar with carbohydrate
Every athlete’s body responds differently, so it’s important to practice your pre-competition meal during training to find out what works best for you.
By focusing on carbs for energy, moderate protein, and staying hydrated, you’ll give your body the boost it needs to perform at its best. Download this useful pre-competition fueling worksheet to create a personal plan and perform at your best.
You’ve got this🏆🍎
