Pre-Competition Sleep

• Athletes should receive 8-10 hours of sleep the night before a meet. 
• Eat high Carbohydrate meals the day and night before to fuel your muscles.

Pre-Competition Meals

3-4 Hours before the event

• High in complex carbohydrates, such as bread, fruit and vegetables
• 1/3 protein Low in fat
• Plenty of fluids (Hydration)
• Athletes should eat a nutritious breakfast before a meet, including fruits, bread, little or no meat is best.

Snack Hints

1-2 HRS before Competition & For All Day Meets

• Water 
• Fresh Fruit – bananas, raisins, grapes, oranges, peaches, watermelon
• Crackers and Pretzels
• Bagels, toast, plain yogurt, trail mix 

Post-Competition

• Athletes should so their cool-down run after race events.
• 24 oz sports drink + bagel + peanut butter
• Sports bar + sports drink
• Low-fat chocolate milk
• fruit for carbohydrate replacement. 
• Dinner should include foods high in protein (chicken, beef, fish, milk, cheese, soy products. to build muscle.

Items to Bring