Get it right, and you are ready to go physically and mentally. Get it wrong, and you’re at risk of running out of fuel, an inability to concentrate, upsetting your gut, dehydrating, or mentally feel unprepared.
What foods boost performance?There may still be debates around the carbs vs fat for weight loss but when it comes to sport nutrition most agree carbohydrate-rich food is the way to go. As well as being your brain and body’s preferred energy source, when it’s time to push yourself during high intensity exercise your body primarily relies on carbs.
Simply, do you want to sprint past people to your way to podium? Or drag yourself over the finish line?
Starting with a carbohydrate-rich breakfast such as whole-grain toast, crumpets, porridge, muesli, or banana smoothie, helps restore liver glycogen (stored glucose), which depletes overnight, and optimises muscle fuel stores.
To aid digestion and avoid gut upset your pre-event meal should also be low fat and low to moderate in fibre. Including low-fat protein foods such as trim-milk, cottage cheese, 1 or 2 eggs, or a tablespoon of peanut butter can also help by preventing hunger and may even sustain energy release!
When should I eat before my event?Your food is only of use until it’s been digested and absorbed. This means, when you eat depends on what you eat, as larger or more complex (e.g. higher fibre) meals take longer to digest.
Typically, eating a meal 2–4 hours beforehand or a light meal or snack 1–2 hours before gives you enough time. This is easy to follow if your event is a 10am start where you can have a familiar, high carbohydrate breakfast at 7am. For those events with early starts, eating 3–4 hours beforehand is unrealistic. To overcome this, ensure dinner is carbohydrate-rich and aim for an easily digestible light meal or snack 1–2 hours beforehand instead.
What is the best fluid to drink?Beginning exercise hydrated is important for performance and concentration. Water is generally first, and best choice, especially when you have eaten a meal containing carbohydrates and sodium (electrolyte). For those with high carbohydrate requirements, such as with endurance events, adding juice or sports drink with breakfast is an easy way to boost carb intake without feeling too full. Aim to have a large glass of fluid with breakfast and sip on water to thirst leading up to your event.
What if I get too nervous to eat?There’s nothing worse then feeling like your breakfast is going to come back up or running to the bathroom because of nerves. This is where liquid-meal supplements come in handy or nibbling slowly on sport or cereal bars to help settle the stomach.
With all sports nutrition strategies, these need to be trialled and practised before the real day so you can find exactly what works for you. A sports dietitian can accommodate your unique performance or body composition goals, help you overcome practical challenges and individualise your individual health and nutrition needs.
Kelly’s Favourite Pre-Event Breakfasts:Wholemeal toast with poached eggs and a piece of fruitCereal with chopped fruit, yoghurt and trim milkCrumpets with cottage cheese and sliced bananaBanana and berry smoothieSports Sustagen and banana
