Pre-Competition Meal

Definition

A specifically planned meal consumed 2 to 4 hours before a sports competition to ensure energy intake without discomforting the digestive system.

How it works

The pre-competition meal should be rich in carbohydrates to recharge reserves, moderate in protein, and low in fiber and fat for rapid digestion.

Role

Providing initial energy and optimizing available energy substrates at competition start.

Examples

• White pasta with light tomato sauce
• White rice with lean chicken
• White toast with honey
• Porridge with banana

Recommendations

Consume this meal 2 to 4 hours before departure according to your digestive sensitivity. Avoid difficult-to-digest foods and test the exact menu during prior training sessions.

Key takeaway

A wisely chosen pre-competition meal ensures the necessary energy and a peaceful digestive system at competition start.

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