It is important to ensure that you are fuelling your body with good nutrition before and after strenuous exercise especially on competition or race days where you want your body to be performing at its absolute best.
3 hours prior to a competition, a carbohydrate rich meal should be consumed which also contains a moderate amount of protein to ensure adequate energy throughout the competition. Why 3 hours prior? This allows for plenty of time for the meal to be properly digested. Minimise fat and high fibre foods such as beans and legumes in this meal as they take longer to digest which may cause you to feel sluggish. High fibre foods also have the potential to cause an upset stomach, which is the last thing you want to experience before a race!
Pre-Competition Meal Ideas
- Yoghurt, fruit and muesli
- Wholegrain toast with scrambled eggs
- Rice with grilled chicken and vegetables
- Wholegrain cereal with milk and fruit
- Wholegrain wrap or sandwich with vegetables and lean protein
Less than 3 hours prior to a competition it is recommended to have an easy to digest carbohydrate rich snack.
Pre-Competition Snack Ideas
- Banana on wholegrain toast (1 slice) with honey
- Fruit salad
- Fruit based smoothies
- Corn and rice crackers
- Fresh sushi rolls
- Homemade popcorn
Planning and meal prep are essential for ensuring you have access to nourishing food supplies without having to rely on the canteen which often do not have nutritious and healthy food options. If you have an early morning competition, spend some time the night before putting together your meal and snacks so that you have everything prepared and ready to go.
*Provided by Bio Island Nutritionists