Johns Hopkins University indicate that nutrition in the hours leading up to a competition is frequently misunderstood.
While training plans are laid out in detail, many athletes’ dietary choices are far more random.
According to guidance from the university’s Student Health and Wellness Center, it is especially fluid and energy management that tend to be overlooked.
The crucial role of hydration
The first point highlighted by experts in the field is hydration.
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Large amounts of protective equipment and extended outdoor training sessions mean that many athletes lose fluids more quickly than expected.
Research in sports physiology shows that even moderate dehydration can affect both reaction time and recovery.
Rayven Nairn, clinical dietitian at Johns Hopkins’ Student Health and Wellness Center, stresses that fluid intake should be planned as part of the training regimen.
She notes that fluids help regulate body temperature and enable the body to make optimal use of nutrients.
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Many teams try to address the issue in practice by placing drink stations closer to training areas, but individual routines vary significantly.
That variability makes the area difficult to standardize.
Common pre-event mistakes
A recurring challenge is that athletes often choose meals that are either too heavy, too high in fat, or rich in fiber.
According to Johns Hopkins’ recommendations, such foods can strain the gastrointestinal system and draw blood away from the working muscles.
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This can be felt during competition, particularly in high-intensity sports.
Another persistent problem is unbalanced energy intake.
Rayven Nairn explains that energy deficiency occurs when an athlete expends more energy than their diet provides.
This mechanism is well documented in sports medicine and can lead to increased fatigue and a higher risk of overuse injuries.
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Several nutrition experts who advise professional teams also point out that many athletes eat too irregularly in the hours leading up to competition.
That leaves the body without stable energy sources.
The final meal
The last meal before an event should be easy to digest, dominated by carbohydrates and supplemented with moderate amounts of protein, while a small, quick meal closer to competition provides the final boost of energy.
Rayven Nairn notes that simple carbohydrates shortly before start time help secure readily available energy.
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The key message, therefore, is not a particular product or specific dish, but the timing of meals and the distribution of nutrients.
Sources: Johns Hopkins Medicine.