Competition day is not the time to experiment with food. Good preparation begins days before the event. The aim is to arrive well fuelled, well hydrated and comfortable. The principles are simple, but athletes should practise them in training first.
The Days Before
- Eat regular balanced meals with enough carbohydrates
- Keep protein and vegetables in your meals
- Stay hydrated throughout the day
- Avoid trying new or very spicy foods
- Get good sleep
The Meal Three to Four Hours Before
Choose a meal rich in carbohydrates with moderate protein and low fat and fibre. Examples include rice with dal and a little curd, a vegetable sandwich with a boiled egg, or poha with a banana. Eat foods you know you tolerate.
One Hour Before
If needed, have a small, easily digested snack such as a banana, dates or a slice of bread with jam. Sip water.
During the Event
For long events or tournaments, plan fluids and quick carbohydrate options such as fruit or an electrolyte drink, based on what you have practised.
After the Event
Rehydrate and eat carbohydrates and protein soon after. Milk, fruit, eggs, a rice and dal meal or a sandwich work well.
Things to Avoid
- Very heavy, oily or unfamiliar meals
- Large amounts of caffeine or untested supplements
- Skipping meals because of nerves
- Drinking too little or too much water at once
Putting It Into Practice
Use a few practice sessions to test your pre-training meals. Note which foods leave you energised and which cause discomfort. Build your match-day plan from what worked and write it down so you can repeat it under pressure.
Key Takeaways
- Practise your nutrition plan in training.
- Choose familiar, carbohydrate-rich meals.
- Hydrate and recover afterwards.
Frequently Asked Questions
Should I eat more on competition day?
Eat enough to feel fuelled, but not so much that you feel heavy.
Is caffeine helpful?
Some athletes use it, but it can cause side effects. Test in training and seek professional advice.
What if I get nervous and cannot eat?
Choose small, easy options such as fruit or a light snack and keep sipping fluids.
Next Step
Coaches and athletes who want to learn more can explore the Certified Sports Nutritionist course at refitcertified.com.
Recommended Resources
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