Competition Day Nutrition

What you eat and drink on competition day can significantly impact your performance. This lesson covers optimal nutrition strategies from weigh-in through your final attempt.

Pre-Competition Day Preparation

The Night Before

Set yourself up for success:

• Dinner: Familiar, easily digestible meal
• Timing: 3-4 hours before bed
• Hydration: Normal intake (unless cutting)
• Avoid: Unfamiliar foods, excessive fiber, alcohol

Food Selection Principles

Choose foods that are:

• Familiar: Tested in training
• Easily digestible: Low in fiber and fat
• Carb-focused: Primary fuel source
• Moderate protein: Supports recovery

Weigh-In Morning Nutrition

If Not Cutting Weight

Normal competition morning:

• 2-3 hours before weigh-in:

  • Light breakfast (300-500 calories)
  • Carb-focused with moderate protein
  • Examples: Toast with banana, oatmeal with berries

• 1 hour before weigh-in:

  • Small snack if hungry
  • Sip water as needed

If Cutting Weight

Minimal intake morning if cutting:

• Before weigh-in: Minimal or no food/water
• After weigh-in: Begin immediate recovery

Post-Weigh-In Recovery Nutrition

Immediate Priority (0-30 Minutes)

Focus: Rehydration and quick energy

• Fluids: 500-750 ml water or sports drink
• Electrolytes: Sodium-containing drink or snack
• Quick carbs: 30-50g easily digestible carbohydrates

Example options:

• Sports drink + banana
• Coconut water + white rice cake
• Electrolyte drink + granola bar

Short-Term Recovery (30-90 Minutes)

Focus: Substantial refueling

• Carbohydrates: 75-100g easily digestible
• Protein: 20-30g for muscle support
• Fluids: Continue hydrating to thirst

Example meal:

• White rice with chicken
• Pasta with lean meat sauce
• Bagel with turkey and honey

Medium-Term Recovery (90 Minutes - Competition)

Focus: Topped up and ready

• Small snacks: As needed for energy
• Fluids: Maintain hydration
• Avoid: Heavy meals close to competition

Competition Day Timing

Creating Your Nutrition Timeline

Work backward from competition time:

Sample Timeline

Competition start: 2:00 PM

• 8:00 AM - Weigh-in
• 8:30 AM - Begin recovery eating/drinking
• 10:00 AM - Substantial meal (rice, chicken, fruit)
• 12:00 PM - Light snack (banana, rice cake)
• 1:30 PM - Small snack (few bites of energy bar)
• 2:00 PM - Competition begins

Food Choices for Competition Day

Optimal Foods

Carbohydrates (primary fuel):

• White rice
• White bread/bagels
• Pasta (white)
• Bananas
• Rice cakes
• Honey
• Sports drinks

Protein (supporting role):

• Chicken breast
• Turkey
• White fish
• Eggs
• Greek yogurt (if tolerated)

Easy snacks:

• Granola bars
• Dried fruit
• Fruit juice
• Pretzels

Foods to Avoid

High fiber:

• Beans and legumes
• Whole grains
• Raw vegetables
• High-fiber cereals

High fat:

• Fried foods
• Heavy cream sauces
• Fast food
• Fatty meats

Problematic:

• Dairy (if lactose intolerant)
• Spicy foods
• Gas-producing foods
• Anything unfamiliar

Hydration Strategy

Calculating Needs

Factors affecting hydration needs:

• Amount of weight cut
• Time since weigh-in
• Venue temperature
• Personal sweat rate

Hydration Guidelines

• Before competition: Drink to thirst, urine should be light yellow
• During competition: Sip between attempts
• Post-competition: Continue rehydrating

Signs of Proper Hydration

• Light yellow urine
• No excessive thirst
• Normal energy levels
• No cramping

Signs of Dehydration

• Dark urine
• Excessive thirst
• Fatigue or dizziness
• Muscle cramps
• Headache

Between Attempts Nutrition

Maintaining Energy

During competition:

• Quick carbs: Gel, sports drink, candy
• Hydration: Sip water or electrolyte drink
• Amounts: Small, frequent intake

What to Avoid

• Large meals between attempts
• Heavy or unfamiliar foods
• Excessive caffeine
• Too much liquid (bloating)

Caffeine Strategy

Benefits of Caffeine

Caffeine can enhance:

• Alertness and focus
• Power output
• Pain tolerance
• Reaction time

Timing and Dosage

• Dose: 3-6 mg per kg bodyweight
• Timing: 30-60 minutes before first attempt
• Familiarity: Test in training first

Caffeine Sources

Cautions

• Don't use more than tested in training
• Consider tolerance levels
• Avoid if sensitive to anxiety
• Don't use as substitute for sleep

Special Considerations

After a Weight Cut

Recovery from a cut requires:

• More aggressive rehydration
• Electrolyte replacement priority
• Carb-focused refueling
• Longer recovery timeline

Hot Venues

In warm competition environments:

• Increase fluid intake
• Include electrolytes
• Monitor for heat-related issues
• Cool fluids preferred

Long Competition Days

For all-day events:

• Pack sufficient food
• Have cooler for perishables
• Plan meals around flight schedule
• Bring backup options

Practical Competition Bag Checklist

Pack the Night Before

• Water bottles (filled)
• Sports drinks
• Electrolyte packets/tablets
• Rice cakes or crackers
• Bananas
• Granola/protein bars
• Dried fruit
• Honey packets or gels
• Nuts (small amount)
• Prepared meal (if appropriate)
• Caffeine source (if using)

At the Venue

• Check if food is sold/available
• Locate water/drink stations
• Keep food accessible during competition
• Dispose of trash responsibly

Post-Competition Nutrition

Immediate Post-Competition

• Continue hydrating
• Eat a substantial meal within 2 hours
• Include carbs and protein
• Celebrate (within reason)

Recovery Days

• Return to normal eating patterns
• Address any nutritional deficits from cut
• Support recovery with adequate protein
• Enjoy food without restrictions

Conclusion

Competition day nutrition is about execution, not experimentation. Test your approach in training, create a detailed plan, and follow it on competition day. The goal is to arrive at your attempts well-fueled, hydrated, and free from GI distress. Consistency and familiarity are your greatest allies.