What Do I Eat Before I Compete?

Ask a dozen successful athletes what they eat before a
competition and chances are you’ll get a dozen different
answers. The “secret” of what to eat and what not to eat
before a competition is no secret at all. You must simply find a
way of eating that works for you - and stick to it.
The precompetition meal used to hold the spotlight in terms
of how it could enhance performance. Now we know that the
foods you eat every day to support your training do far more
to enhance your performance than the foods you eat right
before you compete. From a nutrition standpoint, there is little
you can do in the few hours before an event that will drastically
improve your performance.

Considerations for Food Choices

There are no hard-and-fast rules for everyone to follow
when choosing a precompetition meal. One consideration is
your sport or event. If you are about to compete in an aerobic
endurance event, such as a marathon, a triathlon, distance
cycling or cross-country skiing, it may help you to “top off” the
energy stores in your body with a high carbohydrate meal.
Athletes who participate in sports like soccer, distance
swimming, volleyball, basketball and hockey may also benefit
from including carbohydrate foods and drinks in the pre-event
meal. For power and sprint athletes, like football players,
sprinters and baseball and softball players, the primary purpose
of the precompetition meal is to provide some of the fluid and
energy you’ll need to stay comfortable and hydrated during
the event.
While carbohydrate foods like pastas are often considered
the cornerstone of the precompetition meal, it is important to
note that other foods can be included in the pre-event meal.
In fact, a high carbohydrate meal - like a dish of pasta - leaves
some athletes satisfied, but a high carbohydrate, low fat meal
leaves others uncomfortably hungry before competition. Some
athletes find they are more satisfied and more ready to compete
after the more traditional “meat and potatoes” meal.
The precompetition meal can’t make a superhuman out of
a mere mortal, but it can have devastating negative effects if
the meal gives you an upset stomach. Practical approaches to
the precompetition meal can help you avoid unwanted side
effects like cramps, gas and diarrhea.

Handling the Butterflies

The adrenaline that flows when you are pumped before a
game or a competition is a great performance booster, but
these stress hormones can have a negative influence on your
digestive tract. Nervous tension can have a definite effect on
how well food settles. Some athletes feel nauseous, some get
diarrhea. Knowing how your body reacts to precompetition
jitters will influence your food choices.
For example, if you get diarrhea, you may
need to decrease fiber and spicy foods a day
or two before and the day of competition. If
you get nauseous, you may find that mealreplacement
drinks, shakes or smoothies settle
better than solids.

Keep it Simple

Two simple rules will help you avoid disastrous side-effects
of precompetition eating:
1. Eat foods you like.
2. Eat the same kinds of foods you eat all the time.
The precompetition meal is not an experiment. It should
be like a pair of old shoes...familiar and comfortable. Choose
foods that you like, foods that you normally eat and foods that
you tolerate, even when you’re stressed. The day of competition
is not the time to try a new food or beverage. This can be
challenging when you’re on the road, so plan ahead and make
sure you’ll have the foods you like around, even if it means
packing your own cooler.
What, where and when you eat the precompetition meal
should be fairly consistent. Successful athletes often make
precompetition eating part of the ritual of mental and physical
preparation that occurs before the event.
If you have not yet determined your game plan for
precompetition eating, start by writing down what you eat
before and how you feel after several competitions. Make
changes until you have figured out what works for you.
The precompetition meal can hinder your performance if
you eat something that doesn’t agree with you. It can help
your performance if it leaves you physically ready and mentally
prepared. The psychological and the
physical aspects of the precompetition
meal are important, but they will never
outweigh the long-term nutritional,
physical and mental preparation required
for top performance.

International Center
for Sports Nutrition
505 Durham
Research Plaza
Omaha, NE 68105