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3-4 hours before competition: eat a meal that matches your fuelling needs. If your competition is longer than an hour, prioritise the energy foods like fruit, cereals, grains and tubers. If you lose your appetite (due to nerves or other things), have something small, and split it in two. Competition Timeline 1-2 hours before competition: add a top-up snack if you are hungry, or on the move. Choose things that are small, easy on the tummy and tasty. Prepare them yourself if possible so you can modify the content to match what you need During: have a bottle with water or diluted fruit juice for competitions that are in hot conditions or continue longer than an hour. This will be more important if you are participating in a tournament or back-to-back competitions. Don’t forget: the key to a successful competition is planning. Think ahead, plan your meals and snacks and be prepared. Make sure your food choices are your choices, not what is available at the shop! 94360 Our thanks to Sarah Chantler, Registered Dietician for her help in producing this piece of work
