4 -6 hours before your competition eat your final meal
Pack a lunch or make a smart decision to postpone a large meal until after you are finished
2 – 3 hours before your competition eat something simple (taste-wise) containing mostly carbs and protein, It’s wise to steer clear of strong flavors and seasonings as these can be more difficult to digest and can cause indigestion on a nervous stomach.
1 Hour or Less before your competition stick to carbohydrates, with maybe a little protein if you are one to get hungry during a competition
Avoid foods higher in fat around competition time.
Beverages are easier to digest than solid foods
High water-containing fruits like oranges, melons and apples are also good options because they digest quickly.
Examples of Foods:
4 – 6 Hours Beffore Turkey Sandwich Large Salad w Chicken/Fish Pasta Dish Bowl of Soup and Sandwich
2 – 3 Hours Before Low fat yogurt Cereal and milk Fresh fruit Hummus and pita Small fruit smoothie
1 or Less Before Fruit Juice Chocolate Milk box Orange/Apple/Melon Cereal Bar
DURING COMPETITION
Hydrate!
Water for the first hour and then an electrolyte beverage after that. In excessive heat, an electrolyte beverage can be consumed in the first hour.
Examples of Foods:
Water
Electrolyte Beverages / Sports Drinks
POST COMPETITION
Carbohydrate-rich foods eaten within the first two hours after intense physical activity helps athletes recover
Protein is also important after a competition to repair the wear and tear on youth athletes’ muscles.
Examples of Foods:
Pasta
Rice
Breads
Milk
Yogurt
Cereals
Meat
Fruits
Vegetables
At Liberty Mutual Insurance, we constantly look for ways to celebrate the countless acts of sportsmanship and integrity shown by people every day. We created Play Positive™, powered by Positive Coaching Alliance, as part of this belief to help ensure that our kids experience the best that sports have to offer in environments that promote and display good sportsmanship. We believe kids can learn valuable life lessons when coaches and parents come together to support winning on and off the slopes.