Basics for Competing Athletes The Diet Recommended for Athletes 1. Do not drink soda or other processed drinks containing refined sugars. 2. Do not frequent fast food establishments. 3. Limit coffee intake. Try to eliminate coffee drinking. 4. Limit alcohol consumption to no more than one beer or glass of wine a day. 5. Do not smoke. 6. Eat a good portioned breakfast. 7. Drink at least two quarts of water per day. 8. Eat a piece of fruit every day. What to Eat Before Competing The precompetition meal serves two purposes: to keep you from feeling hungry before and during the event, and to maintain the levels of sugar in your blood for your muscles to use during training and competition. Your stomach should not be full during your event. In general, it takes 1 to 4 hours for your stomach to digest a meal and empty it into your intestines. If you are nervous, that process may take even longer. Food that remains in your stomach during an event may cause stomach upset, nausea, and vomiting. If you eat your meal 1 to 3 hours before the start of your competition, your stomach will be almost empty during the event. Your pre-event meal should include foods that are high in carbohydrates, such as breads, pasta, fruits, or vegetables. Your stomach and intestines digest these foods quickly. Carbohydrates also help build up stored energy in your body for use later during your event. To avoid stomach upset or nausea, the closer you are to the time of your event the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster. This is especially useful if you are nervous and tense. If you compete at all-day events such as track meets, swimming meets, or tournaments, you may be tempted by whatever is available at concession stands. Consider the amount of time you have between your events, bring healthy foods and plan accordingly. Suggested pre-event menus include the following: 1 hour or less before competition Fruit or vegetable juice and/or Fresh fruit and/or Up to 1 and a half cups of a sports drink 2 to 3 hours before competition Fresh fruit, fruit or vegetable juices, and/or Bread; bagels; English muffins with limited amounts of butter, margarine, or cream cheese; or low fat yogurt; and/or Up to 4 cups of a sports drink 3 to 4 hours before competition Fresh fruit, fruit or vegetable juices, and Bread; bagels; baked potatoes; cereal with low-fat milk; and/or Low-fat yogurt; sandwiches with a small amount of peanut butter, lean meat, or low-fat cheese; and/or Up to 7 and one-half cups of a sports drink. Back