Pre-Competition Meals for Athletes - What You Need to Know (2024)

Medically reviewed by Drugs.com. Last updated on Jun 5, 2024.

What is a precompetition meal?

A precompetition meal provides the calories, nutrients, and liquids you need to complete an athletic competition. The precompetition meal should give you the energy you need to perform and prevent hunger during the competition. It also provides you with the extra liquids you need to avoid dehydration.

When should I eat a precompetition meal?

Eat a large meal at least 3 to 4 hours before a competition to give your body time to digest the food. If you cannot eat a meal 3 to 4 hours before the competition, eat a light meal or snack. The amount of time it takes for your body to digest food is as follows:

3 to 4 hours to digest a large meal
2 to 3 hours to digest a small meal
1 to 2 hours to digest a blended or liquid food
Less than 1 hour to digest a small snack

What should I eat and drink for a precompetition meal?

Eat foods that you like and that you usually eat. New foods may cause stomach problems, such as diarrhea or stomach cramps. Your precompetition meal should be high in carbohydrates and fluids. Carbohydrates include bread and bread products, rice, pasta, and some vegetables, such as potatoes. Your meal should also be low in fat and protein. Foods that are high in fat or protein take longer to digest than carbohydrates. It may take 5 to 6 hours to digest a meal that is high in fat and protein.

How many carbohydrates should I have in my precompetition meal?

Four hours before your event, eat 4 grams of carbohydrates for each kilogram of your weight. To figure out your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 130 pounds, your weight in kilograms is 59. If you multiply 59 by 4, you would need about 236 grams of carbohydrates in your precompetition meal.
Two to 3 hours before your event, eat 2 to 3 grams of carbohydrates for each kilogram of your weight.
One hour before your event, eat 1 gram of carbohydrate for each kilogram of your body weight.

What healthy sources of carbohydrates should I eat?

The following foods have about 30 grams of carbohydrates:

½ of a bagel
2 slices of bread or 2 (6-inch) flour tortillas
⅔ cup of rice
1 cup of cooked pasta or oatmeal
½ of a large baked potato or 1 cup of mashed potatoes
1½ cups of dry, unsweetened cereal
1 large banana or 1 large pear
1 cup of applesauce or canned fruit
1 cup of apple, grapefruit, pineapple or orange juice

What foods or drinks should I avoid?

Avoid high-fat foods, such as potato chips, french fries, hot dogs, candy bars, and doughnuts. These foods will take longer to digest and may cause stomach discomfort. They may not provide you with enough energy during the competition.
Avoid carbonated beverages (such as soda), because they may cause stomach discomfort during the competition.
Avoid high-fiber foods (such as bran muffins), because they may cause gas and stomach discomfort during the competition.

What kind of liquids should I drink and how much should I drink?

Examples of liquids that you can drink 3 to 4 hours before your competition include water, sports drinks, or juice. During the competition, drink water and sports drinks. For competitions that last longer than 1 hour, be sure to drink liquids that contain carbohydrates, such as sports drinks. You may want to weigh yourself before and after the event so you can replace the liquids you lost. Below are some guidelines for drinking the right amount of liquid.

Drink about 17 ounces of liquid 2 hours before the competition.
Drink 8 to 16 ounces of liquid 30 minutes before the competition.
Drink 14 to 40 ounces of liquid every hour during the competition, depending on how much you sweat. The more you sweat, the more you should drink.
After the competition, drink at least 16 to 24 ounces of liquid for every pound lost during the competition.

What other guidelines should I follow?

Eat healthy foods every day so you have enough energy to train and compete. Ask your healthcare provider for more information about a healthy meal plan you can follow each day.

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Further information

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Pre-Competition Meals for Athletes - What You Need to Know (2024)

FAQs

What does an athlete need to know about pre competition meals? ›

Generally, your pre-competition meal should be high in carbohydrates (kahr-boh-HEYE-drayts) and fluids. Carbohydrates are breads and bread products, rice, pasta, and some vegetables. Your meal should also be low in fat and protein. Foods that are high in fat or protein take longer to digest than carbohydrate foods.

What do some athletes eat before a competition? ›

Night Before the Game: Carb-load and Avoid New Foods

Starchy foods like whole-wheat pasta, rice, potatoes, beans, broccoli, and grilled chicken offer a carbohydrate-rich meal that will provide the right fuel for the next day's event and protein to fuel recovery.

What are the criteria for pre event meals for athletes? ›

The meal should be consumed 2 to 4 hours before the event. The meal should be high in carbohydrate content with small amounts of fat and protein. Generally, foods should be somewhat bland. Spicy, gas-producing, and other irritating foods should be avoided.

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What should an athlete's pre competition meal look like? ›

Pre-Event Example Meal (3-4 hours before):

Baked potato. A bagel, cereal with low-fat milk, low-fat yogurt. Sandwich with small amounts of peanut butter or lean meat. 1-2 cups of cold water or sports drink.

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What foods should you avoid during competition prep? ›

Avoid carbonated beverages (such as soda), because they may cause stomach discomfort during the competition. Avoid high-fiber foods (such as bran muffins), because they may cause gas and stomach discomfort during the competition.

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How do I prepare my body for an eating competition? ›

Training and preparation

Stomach elasticity is usually considered the key to eating success, and competitors commonly train by drinking large amounts of water over a short time to stretch out the stomach. Others combine the consumption of water with large quantities of low calorie foods such as vegetables or salads.

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What foods should athletes avoid before an event? ›

It's important to avoid foods that are high-fat. That means no fried foods, bacon, sausage, ribs, ribeye steak, fast food, lasagna, fettuccini alfredo, cheese-based soups or foods made with butter or heavy cream. Also avoid foods high in fiber, as they will cause gas and bloating.

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What nutrient is most important to a pre-event meal? ›

Pre-event meal

A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event.

What do athletes eat before a race? ›

Bread/toast, bagel, peanut butter, fruit without skin (banana), pulp-free fruit juice or sports drink for a pre-race breakfast. Rice, pasta, lean meat, starchy vegetables, fruits for “carbo-loading” at least three days before the race. For hydration, drink 500 to 700 ml of fluid about three hours before the race.

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What should an athlete eat 3 hours before a game? ›

Athletes should eat a balanced meal containing carbohydrates, protein, and fruit or vegetables 2-3 hours before game time. Make sure to drink 12-24 ounces of water with a pre-game meal to stay hydrated. Pre-game meals may include: Whole wheat chicken sandwich with vegetables.

What is diet before competition? ›

Eating before a big game, competition, or workout will help you perform at your best. Here are some ways to optimize pre-exercise nutrition. Eat meals that are carbohydrate-rich, moderate in protein and low in fat and fiber to optimize digestion and energy availability.

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What characteristic should an athlete's pregame meal have? ›

Nutrition for Athletes Before Game Time

“Eat a bigger meal with plenty of fluids, especially water,” says Turner. “An athlete's plate should be half full of starch, a quarter protein, and a quarter non-starchy vegetables. With more than 2 hours before game time, I suggest having a more substantial meal.

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Why is the pre-competition meal important? ›

The pre-event meal should give you the energy to perform and can help prevent fatigue, decrease hunger pain and provide hydration. Make sure to eat your pre-game meal three to four hours before the event.

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What to eat before eating competition? ›

Drink a large glass of water and eat a non-solid breakfast an hour after you get up. For non-solid foods, try a protein shake or a yogurt. If your contest is in the late afternoon or evening, you can add some light solids to your breakfast, such as eggs or cereal.