The Best Meals to Eat the Night Before a Big Competition

What you eat the night before a big competition can make a significant difference in your performance. Proper nutrition helps ensure your energy stores are full, your muscles are prepared, and your body is hydrated. Whether you’re competing in an endurance race, a high-intensity event, or a strength-based competition, the right meal can help you feel strong, energized, and ready to perform your best. Here’s a guide to the best meals to eat before a competition.

1. Focus on Complex Carbohydrates for Energy

Carbohydrates are the primary fuel source for most athletic activities. The body stores carbohydrates as glycogen in the muscles and liver, and these stores are essential for sustained energy during competition. Aim to include complex carbohydrates in your pre-competition dinner.

Some excellent options include:

• Whole-Grain Pasta with grilled chicken or tofu and a light tomato or olive oil-based sauce.
• Brown Rice or Quinoa served with roasted vegetables and lean protein.
• Baked Sweet Potatoes paired with a piece of grilled fish or turkey.

Complex carbs digest more slowly, providing a steady release of energy without causing a spike in blood sugar levels.

2. Include Lean Protein for Muscle Repair

Protein plays a crucial role in muscle repair and recovery. Including a moderate portion of lean protein in your meal ensures that your muscles are ready to perform at their peak. Opt for lighter proteins to avoid feeling heavy or sluggish the next day.

Great protein options include:

• Grilled chicken breast
• Baked or broiled salmon
• Lean turkey or tofu
• Eggs (e.g., an omelet with vegetables)

3. Add Healthy Fats for Sustained Energy

Healthy fats can help provide sustained energy and promote recovery. While fats take longer to digest, including small amounts of healthy fats can be beneficial without weighing you down.

Consider adding:

• Avocado slices to your meal or salad
• Olive oil drizzled over vegetables or whole grains
• Nuts or seeds as a garnish on rice or quinoa bowls

4. Stay Hydrated

Hydration is just as important as nutrition. Make sure you’ve been drinking water throughout the day, and have water with your evening meal. Avoid sugary drinks or excessive caffeine, which can dehydrate you.

5. Foods to Avoid

Certain foods can negatively impact performance by causing digestive discomfort or energy crashes. Avoid:

• Fried or greasy foods
• Excessive sugar or sweets
• High-fiber foods that may cause bloating
• Heavy dairy products if you’re lactose-sensitive

Sample Pre-Competition Meal:

• Main: Grilled chicken breast or baked salmon
• Carbs: Quinoa or whole-grain pasta
• Veggies: Steamed broccoli, carrots, or spinach sautéed in olive oil
• Optional Side: Small sweet potato
• Hydration: Water or herbal tea

Wrap Up – Best Meals to Eat Before A Competition

Eating a balanced, nutrient-rich meal the night before a competition sets the stage for success. Prioritize complex carbohydrates, lean protein, healthy fats, and hydration to ensure your body is ready to perform at its best. By fueling wisely, you’ll wake up energized, focused, and ready to excel in your competition.

iSport360 is the only app that does it all for youth sports. For more information on what we do, click here. 

About the author: 

Amy Masters is a sports mom, coach, and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Before coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360 and the co-editor of the Youth Sports Survival Guide. The Youth Sports Survival Guide is the largest youth sports newsletter in the world.