Skip to main content

Pre-Competition Meals for Athletes

Medically reviewed by Drugs.com. Last updated on Oct 6, 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:

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?

What healthy sources of carbohydrates should I eat?

The following foods have about 30 grams of carbohydrates:

What foods or drinks should I avoid?

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.

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.

Care Agreement

You have the right to help plan your care. Discuss treatment options with your healthcare provider to decide what care you want to receive. You always have the right to refuse treatment. The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

© Copyright Merative 2024 Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes.

Further information

Always consult your healthcare provider to ensure the information displayed on this page applies to your personal circumstances.