Night before: carbs, normal portion
Pasta, rice, or potatoes with a moderate protein. Normal portion, not a feast. Hydrate through the evening. Skip new foods, alcohol, and anything heavy.
What you eat before a track meet can help or hurt your performance, but it's mostly common sense. Skip the experiments; this is not the day to try a new energy bar. Below: a meet-day eating plan from night-before to 30 minutes out, plus the foods to avoid.
Pasta, rice, or potatoes with a moderate protein. Normal portion, not a feast. Hydrate through the evening. Skip new foods, alcohol, and anything heavy.
Oatmeal, toast with peanut butter, a banana. 300-500 calories, low fat, moderate protein, plenty of fluid. The carb load is the goal.
A banana, an energy gel, or a small handful of dried fruit. Quick carbs for working muscles, nothing that needs digestion.
Eating right matters, but most performance variability comes from technique and warm-up. Film a warm-up rep at every meet, AI catches form regressions due to fatigue or poor warm-up. The clearest signal of readiness is how your form looks.
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