Competition Nutrition

Competition Nutrition: What to Eat Before Your Big Event

Whether you're stepping onto the powerlifting platform, entering the octagon, or participating in a CrossFit competition, what you eat can make or break your performance. After cutting weight and training hard, the right nutrition strategy is essential to restore energy, maintain focus, and perform at your peak.

Prioritize Fast-Acting Carbohydrates

When preparing for competition day, focus on foods that provide quick energy without leaving you feeling bloated or sluggish:

Bread Options:

• French bread or white bread digests quickly and provides fast-acting energy

• Sourdough bread paired with plant butter for additional calories

• Bagels (a pre-competition favorite among many athletes)

Fruit Choices:

• Blueberries (packed with antioxidants)

• Bananas (potassium-rich for muscle function)

• Oranges and orange juice (quick energy and vitamin C)

• Melons and cantaloupe (hydrating with natural sugars)

Other Carb Sources:

• Rice (especially with eggs for added protein)

• Pasta/spaghetti

• Oatmeal with banana and peanut butter

• Cereal with plant-based milk

Hydration and Electrolytes Are Crucial

If you've been cutting weight for your competition, proper rehydration is non-negotiable:

• Electrolyte drink mixes to replace lost minerals

• Coconut water (natural electrolytes)

• Fruit juices (orange, grape, cranberry)

• Pedialyte for rapid rehydration

Timing Your Competition Nutrition

Night Before:

• Higher fiber options like whole grain cereal to ensure good digestion

Morning Of:

• Fast-acting carbs like bagels or white bread

• Fruit for quick energy

Right Before Competition:

• Simple carbs that won't sit heavy in your stomach

• Electrolytes to maintain hydration

What to Avoid

While candy and processed sweets might seem like a quick energy source, ingredients like corn syrup aren't ideal for performance. Focus on whole food sources when possible, with processed treats kept as occasional indulgences rather than competition staples.

Remember the Foundations

No nutrition strategy can replace the fundamentals:

• Consistent training

• Proper sleep

• Mental preparation

These elements, combined with the right competition nutrition approach, create the formula for success. Your body needs quality fuel to perform at its best, especially after the stress of weight cutting.

Final Thoughts

Competition nutrition is highly individual—what works for one athlete might not work for another. Experiment during training to find your optimal pre-competition meals. The goal is finding foods that provide energy without digestive issues, allowing you to focus entirely on your performance when it matters most.

What's your go-to competition meal? Share your experiences in the comments below!