More and more athletes (and everyday people) are entering competitions to increase their athletic performance, and improve their health.
Proper nutrition throughout competition days will keep athletes from feeling hungry, prevent injury, provide fuel for muscle and keep athletes mentally alert and focused, which will help with their performance.
An optimal pre-competition meal includes: medium serving of lean protein, large serving of starchy carbs, foods with added salt, and plenty of caffeine-free fluids.
Don’t forget that your pre-training meal is as important as your pre-competition meal. Select foods prior to your competition that you’ve tried before. Nothing is worse than trying a new “performance” snack on the day of your competition, and finding out it gives you the runs! 🙂
Top-off Fuel: 30-60 minutes before the start of the competition, make sure your energy stores are “topped off” by consuming about 30 grams of carbohydrates.
If your competition is longer than an hour, or very strenuous then you must re-fuel during exercise. Train your body to take in sports drinks, gels or snacks during exercise, and have foods/fluids available during exercise breaks.
My favorite pre-workout snack is low-fat chocolate milk, or hummus with crackers.
What are your favorite pre-workout, pre-competition meals or snacks?
I will focus on post-competition nutrition in a later post! 🙂