1) Assuming you’re following the Precision Nutrition
recommendations, there is usually no need to alter your typical
food selections leading up to a competition. Although your food
volume may vary, you should simply continue to eat the same way
you do at home (or as close to it as possible).
2) If your energy levels are waning during a competitive period
and you’re competing in shorter distance events, simply increase
your total calorie intake. Eat more of each of the macronutrients
with each meal leading up to an event rather than more
carbohydrates alone.
3) Only when competing in longer duration events should
carbohydrate loading be considered. In order to effectively
carbohydrate load, simply eat your typical menu (as above), but
“supplement” these meals with additional starchy carbohydrates.
Choose nutrient dense, fiber rich selections such as whole grain
breads and cereals.
4) Regardless of your event, stay away from single, heaping
carbohydrate dinners or heaping carbohydrate pre-race meals. This
is not to say avoid carbs. However, 3 huge plates of pasta for
dinner or pre-race are not necessary. For sprinters, if you’re
steadily eating more leading up to your competition (as discussed
in #2 above) you’ll be fine. For distance competitors, the modest
increase in carbohydrate intake during each meal (as discussed in
#3 above) will increase muscle glycogen without you having to
slam huge carb meals.
5) During the competition day itself, be sure to eat small,
frequent, easily digested feedings – eating your last meal about
2 hours prior to competing. Be sure to experiment with this as
some athletes prefer eating their last meal anywhere from 1-4
hours before competition. In the end, as indicated, the goal of
the pre-competition feeding should be to eat a comfortable amount
of familiar foods within the few hours prior to competing and
stopping the solid food intake far enough in advance of the
competition to prevent rebound hypoglycemia and to prevent
stomach discomfort.
Remember, food is fuel — eat poorly and you’ll perform less than optimal.
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