Training for endurance events requires a lot of training & determination. However, let’s not forget the important factor - competition and training nutrition! The correct nutritional strategies for your body before, during and after an event can be crucial for helping achieve your goal and best performance. This month we will look at pre-competition nutrition and how important it is to practice these strategies during trainings.

Goals of pre-competition nutrition

Ensure the body has is optimally hydrated, Top up muscle and liver glycogen stores, as well as blood glucose, Prevent hunger during training/competition, Prevent stomach upsets

When preparing your pre-competition meal, try to consider how long you have until your event/training. You should be eating about 3 hours before your event, leaving enough time for digestion and nerves to settle down. This means getting up a little bit earlier or preparing your meal the night before. Some athletes experience some gastrointestinal problems (e.g. stomach upsets) therefore practicing your precompetition foods before a major event is very important. Adequate hydration is equally important as well, making sure you have had enough fluid before an event including the days leading up to the day.

What should my pre-competition meal consist of?

Pre-competition meals should consist primarily of complex carbohydrates, mainly coming from wholegrains, cereals, fruits, breads, pasta and vegetables. Try and keep fats/oils to a minimum (e.g. no butter, use low-fat milk and avoid fried breakfasts). This will avoid stomach upsets later on, as both fats and oils leave the stomach last and slow down the stomach emptying time of other nutrients needed for energy. Reduce your fibre intake by choosing low fibre foods such as white rice, pasta, breads, cereals and soft fruits. Before an event, try to drink at least 2 glasses of fluid with your pre-competition meal (around 500mls) and then continue to drink until the race starts, especially when it is hot.

Pre competition meal ideas

E.g. 60kg female triathlete

2 english muffins with 1tsp jam/honey on each piece

600ml sports drink

60g plain breakfast cereal, 1 medium banana and 200ml low fat milk

600ml sports drink

Other ideas include:

Plain breakfast cereal e.g. – rice bubbles, weetbix, cornflakes or

nutrigrain with low fat milk, yoghurt and fresh fruit

Porridge with low fat milk and fresh fruit

Pasta/rice with a tomato based sauce

White toast with low fat spreads or baked beans/spaghetti

Fruit salad and low fat yoghurt

Liquid meals – such as Complan or Sustagen

The most important part of pre-competition is practicing your meals before an event. This will prevent stomach upsets during your events/trainings and making sure you have enough energy/hydration