What's the best thing to eat before a competition? Your definitive guide to fueling for peak performance

October 22, 2025 •

4 min read

According to sports dietitians, eating correctly can directly improve athletic performance and energy levels. For any athlete, understanding what's the best thing to eat before a competition is a critical factor in translating months of training into a successful outcome.

Quick Summary

Fueling your body correctly before a competition is crucial for optimal performance, providing sustained energy and supporting mental focus. This guide details the best food types, timing, and hydration strategies, while advising on what to avoid for race-day success.

Key Points

Prioritize Carbohydrates: Carbs are your body's primary fuel source for high-intensity activity. Focus on complex carbs 3-4 hours out and simple carbs closer to the event for optimal energy.
Time Your Meals: A larger, balanced meal is best 3-4 hours before, while a smaller, carb-focused snack is ideal 30-60 minutes before starting.
Keep it Low in Fat and Fiber: Foods high in fat and fiber can cause digestive issues and sluggishness, so minimize them in the hours leading up to your competition.
Hydrate Strategically: Start hydrating well before race day. For longer events, use sports drinks with electrolytes to maintain fluid and mineral balance.
Stick to Familiar Foods: Never experiment with a new food, drink, or supplement on the day of your competition to avoid unexpected digestive problems.
Adapt to Your Sport: Different sports have different nutritional demands. Endurance athletes need more carbs, while strength athletes may require a more balanced carb-protein mix.
Avoid the Wrong Foods: Steer clear of fried foods, excessive caffeine, and rich, heavy meals that can impair your performance and comfort.

The Science Behind Pre-Competition Nutrition

For an athlete, the pre-competition meal is not just about staving off hunger; it's a strategic process of glycogen replenishment and energy provision. Your body primarily uses carbohydrates for fuel during high-intensity exercise. Extra glucose is stored in your muscles and liver as glycogen, which acts as your readily available energy reserve. A properly timed and balanced meal ensures these glycogen stores are topped up, preventing fatigue and maintaining blood sugar levels for mental and physical sharpness.

Macronutrients play distinct roles in this process:

Carbohydrates: Your most important energy source. Complex carbs (whole grains, oats) provide sustained energy, while simple carbs (fruits, sports drinks) offer a quick boost.
Protein: Important for muscle repair and recovery, but not the primary energy source. Pre-competition, a moderate amount is beneficial for satiety without slowing digestion.
Fats: While healthy fats are crucial for overall health and long-term energy stores, they take longer to digest. Therefore, fat intake should be low in the hours immediately preceding a competition to prevent sluggishness.

Timing is Everything: Your Pre-Race Meal Plan

When you eat is just as important as what you eat. The timing of your pre-competition meals and snacks depends on when your event is scheduled, and requires practice during training to fine-tune what works best for your body.

3-4 Hours Before the Competition

This is the time for a larger, well-balanced meal that allows sufficient time for digestion. It should be rich in carbohydrates, contain moderate lean protein, and be low in fat and fiber to prevent gastrointestinal issues.

Meal Options:

Grilled chicken breast with brown rice and roasted vegetables
Whole-wheat pasta with a light marinara sauce and lean ground turkey
Baked sweet potato topped with grilled fish and a side salad
A large bagel with peanut butter and a sliced banana

1-2 Hours Before the Competition

If you have less time, opt for a smaller, easily digestible snack. Focus primarily on carbohydrates with a little protein to top up energy stores without causing stomach upset.

Snack Ideas:

Greek yogurt with berries and a small amount of granola
Fruit smoothie with spinach, a banana, and a scoop of protein powder
Turkey wrap on a whole-grain tortilla with a piece of fruit

30-60 Minutes Before the Competition

For a last-minute energy boost, focus on simple carbohydrates that are quickly absorbed. This should be a small snack to provide immediate fuel.

Quick-Boost Snacks:

Energy gels or chews
A banana or other piece of fruit
Pretzels or rice cakes
A handful of dried fruit, like raisins

The Importance of Hydration

Proper hydration is non-negotiable for peak performance, as even slight dehydration can significantly impair physical and mental function. Start hydrating consistently in the days leading up to the event, and pay close attention to your intake on competition day.

Pre-Competition: Drink plenty of water throughout the day. Aim for 500-750 ml of a sports drink 3-4 hours before the event.
During Competition: For events over 60-90 minutes, replenish fluids and electrolytes with a sports drink or gel.

What to Avoid Before a Competition

Some foods and drinks are best avoided on race day to prevent digestive distress and energy crashes.

High-Fat Foods: Fried foods, high-fat meats, and creamy sauces take a long time to digest and can leave you feeling sluggish.
High-Fiber Foods: While healthy, foods like beans, broccoli, and certain cereals can cause bloating and gas before intense exercise.
Excessive Caffeine: Unless you are a habitual consumer, too much caffeine can cause dehydration, jitters, and stomach upset.
New or Unfamiliar Foods: Never experiment with a new food or supplement on competition day. Stick to what you know works.

Pre-Competition Meal Comparison Table

This table provides examples of suitable pre-competition meals based on different types of athletic events, highlighting the ideal macronutrient focus.


Event Type	Ideal Timing	Macronutrient Focus	Sample Meal/Snack
Endurance (Marathon, Cycling)	3-4 hours before, with smaller snacks closer to start	High Carbohydrate, Moderate Protein, Low Fat/Fiber	Oatmeal with fruit and honey; whole-wheat bagel with peanut butter
Strength (Weightlifting, Gymnastics)	1-3 hours before	Balanced Carbs and Protein	Greek yogurt with berries and a handful of nuts; scrambled eggs with whole-grain toast
Team Sports (Soccer, Basketball)	2-3 hours before, with quick-acting snacks during breaks	Balanced Carbs and Protein	Lean turkey sandwich on whole-wheat bread with a side of pretzels; banana or sports drink during breaks

Conclusion

Ultimately, there is no single best food for every athlete and every competition. The ideal pre-event fueling strategy is highly personal and depends on your sport, the duration and intensity of the event, and your body's individual response. The key principles are clear: prioritize easily digestible carbohydrates for energy, include moderate lean protein for muscle support, keep fat and fiber low immediately before the event, and maintain excellent hydration. By practicing your fueling plan during training, you will be prepared to step up and perform at your best when it matters most. For more detailed sports nutrition advice tailored to your needs, consulting with a registered dietitian is always recommended.

Frequently Asked Questions

For a morning competition, have a balanced meal 2-3 hours before. A good option is oatmeal with fruit and honey, or a bagel with peanut butter and a banana. This meal should be high in carbs and low in fiber.

For shorter events under an hour, plain water is usually sufficient for hydration. However, for races lasting longer than 60-90 minutes, a sports drink containing electrolytes and carbohydrates is beneficial.

If you need a quick boost less than an hour before, opt for easily digestible simple carbs. Good choices include a banana, a small handful of pretzels, or an energy gel.

Yes, their needs differ. Strength athletes still rely on carbs but need a higher proportion of protein to support muscle protein synthesis. An endurance athlete requires a heavier carb focus to maximize glycogen stores.

Carb-loading (increasing carbohydrate intake 24-48 hours before) is primarily for high-endurance sports like marathons. For shorter events, sticking to your normal high-carb training diet is usually enough.

Avoid high-fat foods, high-fiber vegetables (like broccoli or beans), and dairy products that you are not accustomed to. These can cause gas, bloating, and discomfort during exercise.

Extremely important. Even a small drop in hydration can negatively affect performance, endurance, and concentration. Sip fluids consistently in the days leading up to and on the day of the event.