Eating during an Event



Competition snacks should provide simple carbohydrates that are digested rapidly and absorbed as blood glucose. 

A snack during an event or competition can help to extend the time until glycogen stores are emptied, which delays 'Hitting the Wall' and/or 'Bonking'. 

For athletes who compete in endurance events such as triathlons or marathons or who have tournaments that last all day, including a few snacks during competition is important.

Foods eaten during a sports event should be small, portable, high in carbohydrates, quickly digested, familiar, and taken with lots of fluid.

Sample Mid-Competition Snack

Blend together:
1 pkg Carnation Instant Breakfast
3 Tbsp skim milk powder
1/2 cup plain yogurt
1/2 cup fruit juice
1/2 fresh fruit

Examples of Snacks during Competition

Grains Fruits and Vegetables
Dairy Products
Meat and Alternatives
Others

Low-fat/low-sugar cookies

  • fig cookies, graham wafers

  • oatmeal raisin

Cereal fruit bars

Fresh fruit

  • bananas

Canned fruits

  • unsweetened in water/pear juice

Fruit juices

  • unsweetened

  • dilute ½ with water; add pinch of salt


 Not suitable during competition Not suitable during competition  

  • Sport gels and drinks

  • Sugar, candy, and honey



 
Mid-competition snacks are necessary only for training sessions or competitions lasting 60 minutes or longer. 

 

Example Athlete



Sarah has a soccer game on Saturday evening.  In the middle of the game, Sarah consumes a bottle of water and 6 orange slices. 

Yes, this is an appropriate snack for Sarah.  Fluids are necessary for rehydration, and orange slices give some extra energy to get her through the rest of the game.


 
Ryan is involved in a wrestling tournament all day Saturday.  Between matches, he consumes a bottle of chocolate milk and 2 oatmeal raisin cookies. 

Diary products are inappropriate for an athlete to consume between events.  Oatmeal raisin cookies are appropriate for Ryan during his tournament to keep his energy up.


 
Marc is a 17-year-old high school student who plays football.  He is an offensive lineman who weights 240 pounds. 

During Marc's football game on Thursday evening, he consumes a sport drink and a cereal bar.

Yes, this is an appropriate snack for Marc.  A football game is more than one hour long, and a snack is necessary to give Marc the energy he needs.