This pre-competition meal meal will help you stay physically comfortable and mentally alert. Depending on the size of the meal, it should be eaten one to four hours before the event.
Your meal should include several high-carbohydrate foods. These foods take the least time to pass through your stomach. Most foods from the vegetable group, fruit group, and grain group are excellent sources of carbohydrates.
Eat lightly, eat slowly, and chew your food well. Drink water to be adequately hydrated.
Stick with foods that your body is familiar with. The day of the event is no time to start experimenting with new meals.
Some of the most important reasons for eating well before an event are to prevent low blood sugar.
Before competition avoid:
| Type of food | Examples |
| Higher-fat foods | Hamburgers, sausage, luncheon meats, and peanut butter. |
| Fried foods | Doughnuts, chips, french fries, and fried fish or chicken. |
| Fats | Mayonnaise and salad dressings. |
Sample pre-competition meals:
| Sample Meal #1 |
Orange juice, cornflakes with a sliced banana, whole wheat toast with jelly, and skim milk. |
| Sample Meal #2 |
Vegetable soup, a chicken breast on wheat bread, applesauce, and low fat strawberry yogurt. |
| Sample Meal #3 |
A julienne salad (lettuce and other fresh vegetables with thin strips of cheese and turkey), a dinner roll, frozen yogurt, and 100% grape juice. |
