NUTRITION TIPS FOR COMPETITIONS AND GALAS​

 

​​Boosting Carbohydrates for Peak Performance

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To ensure optimal energy levels during competition, it is important to focus on increasing your carbohydrate intake while keeping fat and protein moderate. Here's how:

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- Start Strong: Begin the day with a hearty breakfast like wholegrain cereal with low fat milk and/or toast. Add sliced fruit or dried fruit to your cereal for an extra energy boost. 

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- Balance Your Meals: Shift the focus of your meals towards carbohydrates. For example, opt for an extra potato and a smaller portion of meat, or add an extra spoonful of rice or pasta while reducing creamy sauces or oils. 

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- Smart Swaps: Choose thick crust pizza over thin ones for more carbohydrates, and load them with vegetables toppings, ham, tuna, pineapple, and a light sprinkle of cheese instead of fatty meats. 

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- Stay Hydrated and Energised: Drink fruit juice, diluted squash, or sports drinks with your meal to increase carbohydrate intake without adding fat. ​

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- Snack Wisely: Choose low fat, carb rich snacks such as bananas, bagels, dried fruit, popcorn, or a bowl of breakfast cereal. 

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Focusing on these choices will help maintain energy levels and support performance throughout the competition. 

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The Night Before Competition: Fuel Up Right

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Preparing your body with the right foods the night before an event is key to performing at your best. Focus on meals that are high in carbohydrates and low in fat to top up your energy stores. Here's some great options:

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- Rice or pasta with a low fat sauce

- A noodle base dish with lean protein and vegetables 

- Jacket potato with a low fat filling like beans, cottage cheese, or tuna

- Deep pan pizza with vegetable or lean meat toppings

- Beans on toast using wholegrain bread

- Chunky vegetable or bean soup served with sandwiches

- Breakfast cereal or wholegrain toast

- Mashed or boiled potatoes with a similar portion of meat or fish

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These meals are simple, satisfying, and packed with carbohydrates your body needs to perform at its peak for the next day. 

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Pre-event Meals and Snacks: Smart Fuel for Performance

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Choosing the right foods before an event helps top up your energy levels and keep your feeling lights, strong, and ready to go. Aim for high carbohydrate, low fat options that are easy to digest. Here are some great pre-event meal and snack ideas: 

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- Breakfast cereal with low fat milk

- Porridge topped with syrup and raisins 

- Toast with a light spread of butter or margarine, topped with honey, jam, or marmite

- Banana or jam sandwiches on wholegrain bread

- Toasted crumpets or English muffins with jam or honey

- Pancakes with a drizzle of syrup

- Baked beans on toast

- Pasta with a tomato based sauce 

- Jacket potato with a low fat filling such as beans, tuna, or cottage cheese

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Stick to similar foods and avoid anything too heavy or rich. Fuel smart to perform at your best. 

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Eating Guidelines Between Races: What to Choose and When

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Less than an hour before your next race: quick and easy options. 

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In the final hour, you'll want easily digestible options that won't weigh you down but will give you a quick energy boost. Choose from: 

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- Sports Drinks

- Carbohydrate supplements 

- Diluted fruit juice or soft drinks

- Bananas and raisins

- Energy or nutrigrain bars

- Confectionery like jelly cubes or jelly babies

- Plain biscuits or rice cakes

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Keep in mind, the closer to are to race time, the lighter and more easily digestible the meal or snack should be. Choose wisely to ensure you're feeling fuelled and ready to perform.

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