Why are pre-event meals important?
Pre-event meals are an important part of the overall nutrition of athletes when considering how to optimize performance.
However, the pre-event meal will have little relevance if you don’t practice proper nutrition in the time leading up to the event. It is extremely important that you eat enough to maintain energy balance in the days prior to competition. With this in mind, there are some key components to the pre-event meal. The purpose of the pre-event meal is to provide adequate energy and to maintain proper hydration before and during the competition. This is particularly important in the morning when a longer period of time has passed since the last meal. Some of the consequences of inadequate pre-event nutrition/hydration are:
• Early fatigue
• Limited recovery
• Higher risk of injury
What are the Keys to a good pre-event Meal?
• The meal should be eaten two to four hours prior to competition. Allow more time prior to competition for meals with a higher fat or protein content.
• Eat meals that are high in carbohydrates, which are ready sources of energy (glycogen) for working muscles.
• Stay away from foods that are high in fat and fiber, which take longer to digest and are not as easily converted to fuel.
• Limit your meal to one that is 2/3 “normal” size.
• Eat foods that you are used to and which you enjoy
• Drink lots of clear fluids.
• Fluids should be consumed throughout the competition. Preferably some of this fluid will come in the form of sports drinks, which contain both carbohydrates and electrolytes, and which help promote muscular endurance, fuel muscle recovery, and prevent hyponatremia (low sodium).
What are some examples of pre-event meals?
• Cereal with low-fat milk, banana, toast (with butter and honey), orange juice
• Pasta with tomato sauce, mixed green salad, dinner roll, fresh fruit, sports drink.
• Grilled chicken breast sandwich, pretzels, fresh fruit, low-fat milk
What are some examples of high energy foods that are easy to grab on the go?
• Granola bars
• Energy bars
• Bananas
• Grapes
• Applesauce
• 100% juices
• Cereal
• Bagels
• Yogurt
Does the meal I eat the night before a competition have the ability to impact my performance?
Absolutely. The last meal of the day prior to a competition should also be higher in carbohydrate content, for the reasons stated above, and fluid intake should be optimized so that morning dehydration effects are minimized.