Pre-Event Eating

A high carbohydrate, low-fat meal is the best to consume before a competition. 

The purpose of eating before an event is to top up blood glucose and muscle glycogen to help
  • lengthen endurance capacity
  • increase intensity levels

Larger meals should be consumed 2 to 4 hours before the event, but smaller snacks can be consumed 1 to 2 hours before.

Pre-competition meals or snacks should meet the following guidelines:

  • Plenty of fluids - Fluids are necessary to keep athletes hydrated during competition.

  • High in Carbohydrates - Carbohydrates provide the energy that athletes need to perform.

  • Low in Fibre - Fibre may cause gas and stomach discomfort during competition.

  • Limit high-fat protein - High-fat protein (such as cheese, peanut butter) take a long time to digest and will slow the athlete. 

  • Contains protein - Low-fat protein (such as cottage cheese, eggs) can help to settle the stomach and prevent hunger.

  • Low in salt and caffeine - Salt and caffeine can lead to further stomach upset.

  • Familiar to the athlete - New foods may cause stomach problems, such as diarrhea or cramps.



 
Diet is not a magic bullet: consuming the perfect meal just before competition does not mean you will perform optimally.  If you combine a healthy performance-based nutrition program with sound pre-event food choices, you might be able to perform optimally.
 

Pre-Event Meal Suggestions

  • Cereal with milk or yogurt
  • Rice dishes with low-fat sauces
  • Sandwiches with low-fat fillings
  • Pasta with vegetarian or other low-fat sauces
  • Toast or muffins with jam or honey
  • Pancakes with syrup or honey
  • Fresh or canned fruit
  • Fruit smoothie



  Example Athletes


Sarah had a basketball game at 1 p.m. on Saturday.  At noon, she went for a quick lunch at Boston Pizza and had spaghetti, meatballs, sauce, and garlic bread. 

Is this an appropriate meal for Sarah?

One hour before a game is not the ideal time for a large meal.  Sarah should have consumed her meal 2 to 4 hours before the game.  One hour before is an appropriate time for a small snack that is high in carbohydrates and contains some protein.


 

Ryan is involved in a wrestling tournament at his high school.  Thirty minutes before his first match, he drinks a bottle of orange juice and eats a Fibre One bar. 

Is this an appropriate snack for Ryan?

Fluids are appropriate before a match, and juice is appropriate depending on the athlete.  An athlete should stick to snacks and drinks that are familiar and do not cause stomach upset.  Fibre should be avoided because it can cause gas and stomach discomfort. 




 Marc has a football game at 3:30 p.m. Friday.  At 12:30 p.m., Marc has chicken with low-fat teriyaki sauce and rice. 

This is an appropriate meal for Marc to consume 3 hours before his game.