By Nicole Dynan(APD/ASD)

Do you find it hard to know what to eat to keep energised on competition day?

Studies have shown that eating or drinking carbohydrates during intensive exercises lasting longer than one hour can replenish your energy levels and improve your overall performance.

So what do we do when we have a full day of competition with start-stop events? How do we time our eating, keep our energy levels up and not feel overly full or uncomfortable in the stomach?

Here are my top tips to surviving competition day:

1. Eat carbohydrate-rich meals or snacks and drink plenty of fluid across the day
2. Plan grazing throughout the day as breaks between events may not be long enough for a meal or large snack to be digested and absorbed.
3. Time your meals and snacks according to the time between events.

What to eat when?

Less than 1 hour between events
• Juice, cordial, dried fruit, light cereal bar, jelly lollies

1-2 hours between events
• Pikelets or sandwich with jam/honey, fruit flavoured yoghurt, milkshake, cereal bar, Up & Go, fruit

3-4 hours between events
• Sandwich/ roll with cheese or meat filling + fruit
• Rice/noodles with lean meat, vegetables + tomato based sauce
• Baked potato + cottage cheese filling + glass milk
• Baked beans on toast

Whatever your sport, planning ahead and practising eating during training, will help you feel confident on the day of the competition. Don’t forget to have fun!