Since I have been asked by several of you about what to feed your kids before competition I figured more of you may have the same questions. So here you go.
General Concepts
Different body types react differently to foods and timing of the ingestion. You must try to find what works best for your young athletes that would give them high energy that will last 3-4 hours during the competition. They need to feel light and energetic. It’s always best to be a bit hungry rather than full before performance. Here are some recommendations.
The Night Before Competition
It’s best to have complex carbs and
Starchy foods like whole-wheat pasta, rice, potatoes, beans, raw broccoli (provides calcium, vitamins A and C)
Complex carbohydrate-rich meals that are high in Fiber will release their energy levels slowly and not spike sugar levels and then drop them. They provide steady levels of sugars and the right fuel for the following day.
You can add light protein of choices with the least amount of fat such as grilled chicken which offer building blocks for recovery.
Day Of Competition
- If your competition is in the morning have a light snack with fruits, water content, raw vegetables, raw almonds and a snack bar. Maybe a boiled egg.
- If competing mid day, you can have light breakfast as mentioned in suggestions above but give 3-4hrs for digestion.
- If competing at night, you can have light breakfast and a light lunch as mentioned in suggestions above but give 3-4hrs for digestion.
Very Important
- The athletes must be hydrated (no sugary drinks or soda)
- Plenty of rest and sleep the night before
- Bathroom visit to “lighten up” before the event will reduce weight which has a tremendous effect of performance. So take some time in this department and don’t have them rush.
Must Avoid
- Avoid New Foods that the kids are not used to.
- Avoid raw foods like sushi, posters and muscles (although great source of protein they could possibly upset their digestive track and bloated)
- Avoid Turkey (Triptophan in Turkey will cause sluggishness)
- Heavy fatty foods which will delay digestion and take lots of internal energy to process. No steak.
- Avoid salt as it will dehydrate the kids and will affect performance. No chips!
- Avoid eating full meals 3-4 hours before competition. That body will be in the process of digesting and most blood will be pooled into the digestive track vs in the muscles where athletes actually need them. It may cause fatigue and sluggishness.
- Do not over feed them
- Do not feed right before competition
Author: Coach Freddy Behin
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