Competition Day Fuelling

Time: What:

2-4h before

• Increase portion size of fuel foods before competitions of high-intensity or long duration (e.g. to half a plate)

• Reduce intake of recover/support foods if struggling to eat

1-2h before 30-60 g of carbohydrates

Examples:

Porridge with yoghurt, bircher muesli, potato omelette, eggs and beans on toast, chicken with rice and vegetables, oat, fruit and milk smoothie

30 g carb portion = 1 medium banana, 1 thick slice of bread and jam, 2 cereal bars, 1.5 slices of malt loaf, 6 dried apricots/dates, 2 scotch pancakes, 1.5 crumpets, 1 thick slice of banana bread, 500 ml sports drink

• Top up carbohydrate stores before competing

• Never try anything new on competition day, including supplements

• Avoid spicy or high fat foods which may irritate the gut

• Stay hydrated; sip fluids regularly. Liquid sources of carbohydrates can boost intake if struggling to meet requirements, e.g. squash, sports drinks, fruit juice and smoothies.

• If nervous and unable to eat, choose easy to digest energy dense options or liquid meals e.g. Rice Krispies / Cornflakes and milk, scrambled eggs on toast, oats, fruit and yoghurt smoothie, Greek yoghurt, honey and dried fruit.