Nutrition Tip #3: Eating Before Competition
Dr. Susan Hazels Mitmesser
As a collegiate athlete, when you eat is just as important as what you eat. Exercising on a full stomach is not ideal. The food that remains in your stomach during competition may cause stomach upset, cramping, and nausea. On the other hand, competing on an empty stomach will not provide you with enough energy to sustain your activity level through the end of the competition. Additionally, a lack of adequate energy can lead to fatigue, injury, and a decreased mental awareness.
Planning
Planning is essential if you are competing in an all-day event, such as track meet, golf, tennis, swimming, or other tournaments. Consider the time of your event(s), the quantity food you need to consume, and the energy required to perform. Also, be aware of the amount of fluid you consume. You should plan ahead and prepare meals and snacks that you have tried before and know will sit well with you. Do not experiment with something new on the day of competition.
If you have an early morning race or workout, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat.
Suggested Pre-Exercise Foods
General guidelines for eating before competition include eating a solid meal 4 hours before exercise, a snack or a high carbohydrate energy drink 2 to 3 hours before exercise, and fluid replacement (sports drink) 1 hour before exercise.
1 hour or less before competition
• fruit or vegetable juice such as orange, tomato, or V-8, and/or
• fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
• up to 1 1/2 cups of a sports drink (diluted 3:1 with water).
2 to 3 hours before competition
• fresh fruit
• fruit or vegetable juices
• bread, bagels
• sports drink (diluted 3:1 with water)
3 to 4 hours before competition
• fresh fruit
• fruit or vegetable juices
• bread, bagels
• pasta with tomato sauce
• baked potatoes
• energy bar
• cereal with low-fat milk
• low-fat yogurt
• toast/bread with limited peanut butter, lean meat, or low-fat cheese
• 30 oz of a sports drink (diluted 3:1 with water)
Key message
On the day of competition, plan your eating according to your scheduled event(s). Be sure to factor in individual preferences and favorite foods. Keep in mind that everyone is a bit different and what works for you may not work for you teammate.
