Optimizing Pre-Competition Nutrition

Elite athletes are expected to perform regardless of the competition's place or time. It's one of the many skills that must be developed to reach the highest level of sport. During my second year as a professional cyclist, I had the incredible opportunity to compete in Asia, Africa, North America, and Europe within a several month span. Just as the team brought staff, athletes, and trusted equipment from one location to the next - we also brought pre-competition food.

A question that elite athletes receive often is, "What do you eat before a competition?" The answer will vary between athletes, and yet the core principle remains the same - elite athletes fuel with foods that they have consistently tested in training and that they know will sit well with them during competition.

Rules for Success:

- Your pre-competition meal should generally be eaten 3 hours prior to competition in order to allow for digestion.

- Your pre-competition meal should consist of foods that you have used consistently in training and you know sit well with your stomach.

- There is no "one perfect" pre-competition meal. There is only "your perfect" pre-competition meal.

Successful Examples:

- Oatmeal with blueberries, almonds, honey, and cinnamon

- Scrambled eggs and toast with butter and jam

- Pasta with olive oil, scrambled eggs, and Parmesan cheese

- Peanut Butter and Jelly Sandwich with two hard boiled eggs

- Whole wheat pancakes with peanut butter and maple syrup

- Smoothie with fruit, nut butter, and seeds

Takeaways

• To find your ideal pre-competition meal use the following rules:

• Try a number of different meals prior to your training sessions.

Keep track of which meals sit well in your stomach and which do not.

• Aim for foods that deliver a balanced mix of carbohydrate, protein, and fats.

• Regardless of the time of your event, stick with the meal that works best

for you. If you prefer a "breakfast" food prior to your competition, it is ok to

eat that meal prior to an afternoon or evening event.

• Pack your own food when possible. This can prevent pre-competition

stress and uncertainty when traveling to a event.