What to Eat Before a Sports Competition?

If you’re looking for a few ideas of what to eat before a big sports competition, you’ve come to the right place. In this blog post, we’ll share a few of our favorite foods that help give us that extra boost of energy we need to perform at our best.

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Most athletes know that what they eat before a big game or competition can either give them the edge they need to perform at their best, or make them feel sluggish and unable to compete at their highest level.

But with so many different opinions out there about what the best pre-game meal is, it can be tough to know what to eat.

If you’re looking for some guidance on what to eat before your next big competition, read on for some helpful tips.

Why What You Eat Matters

The food you eat before a sports competition can have a big impact on your performance. Eating the right foods can help you stay energized and focused, while eating the wrong foods can leave you feeling sluggish and unfocused.

There are a few things to keep in mind when choosing what to eat before a competition:

-You want to eat foods that will give you sustained energy. This means avoiding sugary snacks that will give you a quick burst of energy followed by an energy crash.

-You also want to avoid foods that are high in fat, as they can take longer to digest and may cause stomach upset.

-It’s important to eat a light meal or snack that is easy to digest so that your body can use the energy from the food immediately.

Some good options for pre-competition meals or snacks include:

-fruit or vegetable smoothie
-banana with peanut butter
-muesli bar or cereal bar
-handful of nuts or seeds
-toast with honey or jam

What to Eat the Night Before

It is important to eat a nutritious and well-balanced meal the night before a big sporting event. This will help top off your energy stores and give you the nutrients you need to perform your best.

A good night-before-sports meal should include:

-Complex carbohydrates: pasta, rice, quinoa, or potatoes

These foods will help replenish your glycogen stores, which are your body’s main source of energy.

-Protein: chicken, fish, tofu, beans, or lentils

Protein is essential for repairing and rebuilding muscles. It will also help you stay satisfied throughout the night so you can sleep soundly.

-Healthy fats: olive oil, avocado, or nuts and seeds

Fats will help slow down the absorption of carbohydrates and protein so you can have a steadier supply of energy throughout the night. They will also keep you feeling fuller for longer.

-Fruits and vegetables: leafy greens, berries, or citrus fruits

Fruits and vegetables are packed with vitamins and minerals that are essential for proper bodily function. They will also help you stay hydrated since they contain water.

What to Eat the Morning of the Competition

It is important to eat a nutritious meal before a big competition in order to have the energy you need to perform your best. This doesn’t mean that you should stuff yourself, however. It is best to eat a light meal that is easy to digest so that you don’t feel weighed down.

Some good options for breakfast on the morning of a competition include:

-Oatmeal with fruit
-A smoothie made with yogurt, fruits, and veggies
-A whole grain bagel with peanut butter or cream cheese
-Scrambled eggs with toast
-A bowl of cereal with milk

What to Eat During the Competition

It’s important to fuel your body before and during a sports competition. Eating the right foods will give you the energy you need to perform at your best.

Before the competition, you should eat a meal that is high in carbohydrates. This will give you the energy you need to compete. A good meal before a competition might include:
-Whole grain toast with honey
-Oatmeal with fruit
-A banana
-A granola bar
-A sports drink

During the competition, you should continue to eat foods that will give you energy. This might include:
-Fruit such as bananas, oranges, or grapes
-Vegetables such as carrots or celery
-Whole grain bread or crackers
-Lean protein such as chicken or turkey
-A sports drink


It is important to have a game plan for what you will eat before a big competition. You want to make sure you have enough energy to perform your best, but you also don’t want to eat so much that you feel sluggish. A good rule of thumb is to eat a small meal or snack about two hours before the event. This will give your body time to digest the food and convert it into energy.

Some great pre-game foods include:

-Whole grain toast with peanut butter
-A banana or apple with a small amount of nut butter
-A small bowl of oatmeal with berries and milk
-A yogurt parfait with granola and fruit
-A veggie and hummus wrap
-A Turkey and cheese sandwich on whole wheat bread

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