An athlete’s guide to the week leading up to a competition

So you have trained for weeks, months, even years and the big day is finally here. Are you ready? Just as important as your training was, will be your food intake leading up to the actual competition day. You could throw off all of your hard efforts by un-educated meal decisions of high fatty foods or digesting items that are not nutritionally dense. Food is power, and power equals performance. Check out the check list below to make sure you are on track.

a) The week prior to your competition you will be tapering your training. Continue to eat the same amount of carbohydrates and calories as you were previously. This will allow your body to store the nutrients and essentially carb-load.

b) If you are going to increase your carbohydrates prior to your competition day, aim to have more of the carbs at lunch, thus you will not have a problem falling asleep from over eating in the evening

c) The day of the competition stick to Protein and Carbohydrates (limit fiber and fats)

d) Pre-competition foods: bread, bagel, cereal, fruit, home made smoothie. The more liquid and easier-to-digest these foods are, the better. (see below for sample smoothie recipe)

e) Make sure you drink water and sports drinks in order to remain hydrated)

f) AVOID over hydrating with sports drinks, this can cause painful swelling

g) After your competition get protein and carbs into your body as quickly as possible (again aim for high quality- see below for a few examples)

h) As you finish your day continue with a protein/carb mix and drink plenty of water

Suggestions for comp-day intake of carbohydrates:

- Fruits

- Dried trail mix (mix of dried berries or other fruits) and a little bit of nuts, you can add some dark organic chocolate as well

- Yogurt covered pretzels

- Power gel if you prefer

- Home made granola