Pre-Competition Meal

The key principles of the Pre-Endurance (or pre-competition meal”) include the following: low fat (<25% of energy intake), little fiber to prevent bloating, gas or the runs, moderate protein, minimal or no fatty and fried foods and high carbohydrates. The meal should be eaten 2-4 hours prior to the event. If eaten 1-2 hours beforehand, a blended or liquid meal is recommended. The meal should also do the following: all for the stomach to be relatively empty at the start of competition; help prevent or minimize gastrointestinal distress; avoid sensations of hunger, lightheaded or fatigue; provide adequate fuel supplies, primarily carbohydrates in the blood and muscles, and provide an adequate amount of body water. Therefore, avoid spicy foods, beans or other GI distress causing foods, and avoid high sugar foods as they may cause cramps or nausea.

The Pre-Competition Meal should optimize training. Do this by consuming a daily diet rich in nutrient-dense carbohydrates and high quality protein in order to provide adequate energy for muscular activity and maintenance of an optimal body weight and composition. The diet should also provide adequate amounts of vitamins, minerals and other nutrients to help maintain optimal immune system functions. Athletes should maintain optimal fluid intake, particularly in high heat/stress environments. It is a well established fact that the ingestion of food just prior to the competition will not benefit physical performance in most athletic events.

Before most of my races, I eat a few biscuits with a small amount of honey, a glass of fat free milk and take my regular dose of vitamins. If the task at hand is particularly stressful, I eat an Access bar 15 minutes prior to exercise – the Access bar helps utilize fat during intense workouts.