Jorie Janzen
How to Eat Before You Compete
Whether eating at home or on-the-go, the goal is to ensure that food and fluid do not hinder but rather enhance exercise performance.
Timing, size and nutrient combination of a meal or snack go hand in hand. Whether eating at home or on the go, the pre-event meal should be high in carbohydrate, moderate in protein and lower in fat. This power-fuel combination is easy to digest and gives the athlete the confidence needed to fulfill their call of duty!
Whether eating at home or on-the-go, the goal is to ensure that food and fluid do not hinder but rather enhance exercise performance.
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Pre-Performance Sport Nutrition Planning |
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| Timing Pre-Event | Guidelines | Meal/Snack Ideas |
| 3 – 4 hours | FULL MEAL:High carbohydrate
Moderate protein Decreased fat, avoid fried foods Fluid
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-Pasta with tomato based meat sauce, dinner roll, fruit salad with low fat yogurt and water/low fat milk/fruit juice
-Grilled chicken sandwich (mayo on the side), low fat muffin, and low fat milk/juice
-Lean meat wrap/sub with veggies and low fat dressing or cheese. Apple slices. Milk-2-Go.
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| 2 – 3 hours | SMALLER MEAL:High carbohydrate
Lower-Moderate Protein Low fat Fluid
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-Turkey sandwich, mustard, hold the mayo. Banana. Milk
-Oatmeal cooked in milk topped with yogurt and fruit. Water
-Large fruit smoothie made with milk & low fat muffin |
| 1 – 2 hours | SNACK:High carbohydrate
Lower protein Low fat Fluid
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-Low fat cottage cheese, apple, crackers and juice
-Low fibre breakfast cereal, sliced banana with low fat milk
-Liquid meal (nervous stomach)
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| < 1 hour | SMALL SNACK:High carbohydrate
Low to no protein Low to no fat Fluid
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-Cereal based trail mix and water/juice
-Jam/honey sandwich and water
-Piece of fruit |
| < 30 minutes | MINI SNACK:High Carbohydrate
No protein No fat Fluid
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-Sport drink (can be home made…1/2 fruit juice, ½ water, pinch of salt)
-Fruit/vegetable juice
-Pretzels and apple sauce (or other pureed fruit) |
Plan ahead and be prepared! Remember, the purpose of the pre-event meal or snack is to top up energy stores and hydrate so the athlete can perform their personal best.
Summary…
- Plan and prepare meals and snacks in advance so that nutrition is not left to chance.
- Choose high carbohydrate, low fat foods that are familiar and well tolerated.
- Stay hydrated throughout the day up until your event.
- Experiment and practice with type and timing of meals and snacks in training.
- Try liquid or low fibre meals if pre-event nerves or other gastrointestinal upset arise.
- Keep track by monitoring what works so you have a solid eating plan the day of competition.
- Work with a dietitian who has experience working with athletes.
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Meals & Snack at Home or On-the-Go |
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| At Home | At the Deli/Gas Station | Fast Food/Canteen |
| Meals:Pasta with low-fat tomato sauce
Dinner roll Orange Low-fat yogurt Water/low fat milk/juice
Pancakes with yogurt & berries, ham, and juice
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Lean meat sandwich, veggies, low fat dressing/cheese
Apple slices Milk-2-Go/juice/water
Minestrone soup, crackers, yogurt with fruit salad, and juice
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Grilled chicken sandwich, sauce on the side
Apple slices/yogurt parfait Milk/juice
Bagel with peanut butter and jam Milk
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| Snacks:Nut with cocoa spread and banana wrap
Milk
Smoothie with low fat muffin
Homemade sports drink (1/2 juice, ½ water, pinch of salt) |
Raisins & pretzels
Sports drink
Fruit bars, low fat cereal bars
Crackers & cheese strings
Oatmeal cookies & low fat milk
Trail mix & cereal |
Milk/Chocolate milk
Cereal bars
Pretzels (hard)
Fruit bar
Juice
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Food choices will be based on preferences, meal timing and where you will be. Keeping a backpack with snack options can save an athlete from having to make poor choices before the event.
Teams that plan together will perform better!
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