The College of Sports Medicine has several recommendations on what to eat for three different competition scenarios: Morning events, afternoon events, and evening events:
Morning Competition:
If you have a morning event, your dinner the night before becomes your most important meal! You want to eat a high carbohydrate dinner the night before competition and a light breakfast the morning of. Here is an example of what this looks like:
Dinner: Chicken + roasted potatoes + spinach salad with vegetables + whole grain bread
Breakfast: Oatmeal + banana + orange juice
Afternoon Competition:
If you have an afternoon event, it is still important to have a high carbohydrate dinner the night before. This is to ensure that your body is fueled with enough energy to compete. Breakfast should also be high in carbohydrates. Lunch will follow with a lighter portioned meal. Here is another example of what this may look like:
Dinner: Whole grain pasta with chicken and marinara sauce + roasted vegetables + parmesan cheese + milk
Breakfast: Two-egg breakfast burrito with peppers and onions + apple and peanut butter
Lunch: 3 slices of deli meat + fruit/vegetables + crackers and hummus
Evening Competition:
For an evening event, follow the same routine with a high carbohydrate breakfast and lunch, followed by a light dinner meal.
Breakfast: Whole wheat pancakes + strawberries + peanut butter + milk
Lunch: Turkey sandwich with lettuce, tomato, cheese + crackers and hummus + apples and peanut butter
Dinner: Chicken + ½ baked potato + water
Don't have a competition coming up but want to stay fueled for your practices? Below are some lists of foods that will maximize your energy levels before you exercise, sustain it throughout your workout, and decrease your body’s recovery time once you are finished!
Pre-Exercise Meal Foods: Complex carbs + small amount of lean protein
- Whole grain pasta
- Whole wheat breads
- Fruits
- Vegetables
- Eggs
- Lean meats: Chicken, Turkey, Fish
30 Minutes Before Workout/During Exercise Foods: Simple carbs
- Granola bar
- Sports drink
- Fruit
- Vegetables
Post Workout Food: Complex carbs + moderate amount of protein (Within 2 hours)
- Whole grain pasta
- Whole grain pizza
- Brown rice
- Quinoa
- Fruits: Apples, Bananas, Oranges, Kiwi, Grapes, Berries
- Vegetables: spinach, asparagus, bell peppers, broccoli, kale, carrots, avocado
- Cheese
- Milk
- Chocolate Milk
- Protein: Beef, Chicken, Fish, Pork
- Potatoes: Sweet potatoes, yams, red potatoes, russet potatoes
Fueling your body with the right types of food will ensure your body is able to compete at its highest potential. Eating high fat, simple carbohydrate foods before competition makes it difficult to function at maximum efficiency. Choosing foods from the lists above and getting adequate hydration will give you the best opportunity for success on the court. Good luck and eat smart!
