Nutrition

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What you eat before practice or a big meet can be the difference between a new personal record and a frustrating performance. The goal is simple: maximize your available energy and minimize any stomach or digestion issues.

Here are our top 7 tips for pre-event nutrition.

Why: Carbohydrates are your body's primary and most accessible fuel source, stored as glycogen in your muscles and liver. A pre-meet meal should be built around carbs to ensure your "gas tank" is full.

• 3-4 hours before: Focus on complex carbs like oatmeal, brown rice, whole-wheat pasta, or a sweet potato.
• 1-2 hours before: Top off with simple carbs that are easy to digest, like a banana, pretzels, or a piece of toast with jam.

Why: Foods high in fat (fried foods, creamy sauces, cheese) and fiber (beans, lentils, raw broccoli) are very slow to digest. This can leave you feeling heavy, sluggish, and can lead to cramping or bloating as your body tries to digest and perform at the same time. Save these for after the meet.

Why: Even slight dehydration can significantly impact performance, coordination, and focus. The key is to sip, not chug.

• Do: Sip water and electrolyte drinks steadily throughout the day leading up to your event.
• Don't: Chug a huge bottle of water right before you warm up. This can lead to side stitches and that uncomfortable "sloshing" feeling.

Why: Meet day is not the time to try a new "energy-boosting" gel, a different breakfast, or a new sports drink. You don't know how your stomach will react.

• Do: Use your regular practices as a testing ground. Find the pre-practice meal that makes you feel light and energetic, and then replicate it exactly on meet day. Stick to what is "tried and true" for your body.

Why: While carbs are the main fuel, a small amount of lean protein (like grilled chicken, eggs, or Greek yogurt) in your main meal 3-4 hours before can help with satiety (feeling full) and prevent hunger. It also provides amino acids that support your muscles. The key word is lean—avoid fatty cuts of meat.

Why: These are the biggest culprits for GI (gastrointestinal) distress. Spicy foods can cause heartburn, gassy foods (like onions, broccoli, or carbonated drinks) can cause painful bloating, and highly acidic foods (like citrus or tomato sauce) can irritate the stomach. Keep your pre-meet meal bland and simple.

Why: When you eat is just as important as what you eat.

• 3-4 hours before: Eat a balanced, carb-focused meal (e.g., oatmeal with berries, or pasta with a little chicken).
• 1-2 hours before: Have a small, easily digestible snack (e.g., a banana, a half-bagel, or a small sports bar).
• < 1 hour before: Stick to liquids (water, sports drink) or a very small, simple snack like pretzels if you're hungry. This ensures the food is digested and available as energy when you need it.