NUTRITION FOR MEET DAY

TIming is everything - Plan to eat a high carbohydrate meal between 2 and 3 hours before you will begin warming up for your competition. Every athlete will need to find the right combination of food, amount and time needed. Avoid protein and foods that are heavy in fat or fried. Here are some suggestions:

• Bagels - Try with a smear of honey


• Oatmeal


• Bananas


• Yogurt (low fat or no fat)


• Energy bar such as PowerBar or ClifBar - Avoid bars that are high in fat or protein

HYDRATION - Athletes need to consume enough fluids before, during and after competition to prevent dehydration. Water is best before and during competition, however after a long race, sports drinks that replace electrolytes may be helpful. Dehydration depletes energy stored in mucsles (glycogen), resulting in early fatigue.

DO NOT EXPERIMENT ON MEET DAY! NEVER EAT OR DRINK ANYTHING THE DAY OF COMPETITION UNLESS YOU HAVE TRIED IT OUT BEFORE A HARD WORKOUT.

What about meets when you have more than one event? Make sure you drink fluids between events. If you have more than an hour between events you should eat something light, such as a banana, grapes, yogurt or half a bagel.

After competition- After competition it is important to continue to replenish fluids by drinking water or a sports drink. After your cooldown, eating something light, such as a sandwich or fruit will help your recovery. Avoid soda, cookies, chips and fried foods.