Updated April 14, 2026

The right nutrition is always important for athletes, but it becomes crucial when preparing for a competition. What you eat and drink before and during an event can help or harm your performance. Gabrielle Judd, M.S., R.D., C.I.S.S., a dietitian at Johns Hopkins Bayview Medical Center, discusses why athletes should care about nutrition and how to make the right dietary choices leading up to a tournament, race or other major sports event.

The Role of Nutrition in Athletic Performance

All people should care about nutrition, but sports participation places unique demands on the body. This means that nutrition can help (or hinder) athletes in different ways:

• Nutrition provides the body with energy. Athletes burn through their energy stores faster than an average person, especially during a competition, so their energy demands are higher. Burning more calories than you consume can not only affect sports performance, but can also lead to health issues such as fatigue and increased risk of stress fractures. When an athlete does not get enough energy from food relative to the amount of energy they are burning, it is called relative energy deficiency in sports (REDs). The key sources of energy in the foods we eat are carbohydrates, fats and proteins, and it’s crucial for athletes to consume these in a balanced way.
• Nutrition helps the body heal. Exercise is meant to cause micro-damage to the muscles by challenging them to handle more weight or resistance, and competition is often more intense than a regular workout. The good news is that muscles rebuild themselves bigger and stronger. It is also important to note that protein is rarely used as an energy source; rather, protein plays a major role in helping the muscles and other tissues recover. However, too much protein can increase the risk of dehydration and calcium loss.
• Fluids regulate hydration and body temperature. Fluids are part of nutrition, too! Getting enough water is especially important for athletes, who tend to lose fluids faster than an average person due to increased sweating, especially when padding and extra sport gear are worn in sports like football and lacrosse. Plus, many competitions are outdoors, and hydration is crucial when competing on a hot day.
• Nutrition affects body weight. Weight is important in certain sports such as wrestling, where it determines in which group an athlete competes. Many athletes feel pressure to meet specific weight goals. Working with a dietitian can help make sure your health and performance don’t suffer in your efforts to control weight.
• Nutrition is important for overall health. When the body has all the nutrients it needs, it means you can function at your best both mentally and physically. Nutrition also helps support your immune system, helping you have fewer sick days.

What should athletes eat before a competition?

When it comes to competition, it can matter what you eat as far ahead as a week before the event. Generally, athletes should follow their regular diet as they train, have a balanced meal the night before and the morning of the competition, and a snack right before the competition.

Weeks Before the Competition

While training for the competition, athletes should eat a balanced diet. The exact diet can vary by sport, position and personal fitness goals, but there are general guidelines. The guidelines represent the amount of recommended daily protein and carbohydrates in grams per 1 kilogram of body weight (g/kg). To calculate the right amount for you, convert your weight into kilograms and multiply by the ranges you see below. For example, for a person weighing 154 lbs. (70 kg) who participates in an endurance-based sport, the ideal protein intake would be 1.2x70 to 1.6x70 = 112 to 154 grams of protein per day.

• Protein:
  • 2–1.6 g/kg for more endurance-based sports
  • 6–2.2 g/kg for more strength-based sports
• Carbohydrates:
  • 3–5 g/kg for lower intensity activity and some strength sports
  • 5–8 g/kg for moderate intensity activity such as some strength activities and team sports
  • 8–10 g/kg for endurance and ultra endurance activity
• Fats: “While there are no evidence-based guidelines for specific fat intake, it is recommended to fit in the rest of your calories with fat and to prioritize unsaturated fats, especially omega-3s,” says Judd.

What this may look like as ratios on your plate:

For example, if you have a high-intensity training day, one-half of your plate should be carbohydrates, one-fourth lean protein and one-fourth fruits and vegetables.

When it comes to total calories, the goals are set based on the calories burned by the body at rest and activity level and may change depending on body composition goals like building muscle versus losing weight.

Incorporating a variety of foods in one’s diet, such as whole-grain bread and cereals, green, leafy vegetables, fruits, lean meats and low-fat dairy can prove beneficial for overall performance. Drink plenty of liquids to stay properly hydrated. This diet will help you have enough energy for your training regimen, help achieve optimal body weight and composition, and promote short-term and long-term health.

24 to 48 Hours Before the Competition

For most athletes, having a balanced meal the night before the competition, similar to the training diet, is the best choice. A balanced meal could consist of a grilled chicken breast, a bowl of pasta with marinara sauce and a small spinach salad. Or, you may opt for a sandwich with roasted chicken or lean turkey on whole-wheat bread, with lettuce or another vegetable to round out the meal, and a side of fruit.

For many athletes, competition means traveling to new places, which could mean limited food options and unfamiliar foods. It’s best to stick to the foods you know sit well with you to avoid unpredictable reactions. Having to take multiple trips to the bathroom during the night will disrupt sleep and may affect next-day performance. “It may be best to prepare by bringing foods or supplements with you, visiting a local grocery store or previewing restaurant menus ahead of time,” recommends Judd. This can help you make the best food choices for your body while on the road.

Athletes in certain sports may need a different approach for a pre-competition meal, called carb-loading.

What is carb-loading?

“For someone who is preparing for a marathon or half-marathon, or even soccer players whose games are extremely long, I like to recommend carb-loading before the competition day,” Judd says. Carb-loading refers to eating a meal high in carbohydrates 48 hours to 24 hours before the competition. Such a meal may include foods like pasta, whole-grain breads, potatoes, rice and bananas.

Carb-loading is common in high-endurance sports that use a lot of energy, such as cross-country running, long-distance cycling and endurance swimming. It helps ensure the body has sufficient glycogen (the stored form of glucose) to use as energy reserves to last through the competition.

3–4 Hours Before the Competition

Your pre-competition breakfast should ideally happen three to four hours before the competition, to allow the food enough time to digest. “If your competition or race is very early in the morning, focus on a carbohydrate-rich meal the night before, and add a pre-competition snack,” recommends Judd. If your competition is later in the day, this meal may be lunch or early dinner.

The pre-competition meal should consist of half carbohydrates, prioritizing lower fiber choices, with a moderate amount of lean protein.

Focus on:

• Carbohydrates provide the energy you need to fuel yourself during the competition. Because the body needs more readily available energy to perform your best, choose carbohydrates like fruit, beans, bread, white rice and potatoes for sustained energy.

• Lean protein such as eggs, tofu, chicken, lentils and fish. Protein is essential for promoting muscle growth and repair after the competition.

If your body does not tolerate a full meal before a competition, Judd suggests a different approach: “A smoothie can serve as a balanced meal. And because it’s blended, it’s easier to digest.” The smoothie should incorporate the same nutritional balance as a standard meal.

Along with your morning meal, you will want to make sure you are drinking enough fluids to stay hydrated during the event.

What if I have a weigh-in?

For many strength-based competitions (rowing and weightlifting) and combat sports (wrestling, boxing and mixed martial arts), athletes need to pay attention to the timing of the weigh-in. If your weigh-in is in the morning, it may be difficult to have a meal within the three-to-four-hour window. Your pre-competition meal may be closer to two or sometimes one hour before the competition. In this case, you should boost the amount of carbohydrates you eat. “We want to ensure that you have your reserves set up” Judd says. “Then, within one hour, maybe 30 minutes before, focus on hydration and simple carbohydrates.”

An Hour to 30 Minutes Before the Competition

Keeping your energy levels high during the competition will help you be at the top of your game, so it is recommended to have a small snack within 30 minutes of the event. Your morning meal has been digested and placed in your energy reserve, while the snack is used as an immediate source of energy. Between these two energy sources, you should have enough energy to get through the competition.

The snack should consist mostly of simple carbohydrates. Examples include an applesauce cup or fruit squeeze pouch, a mini bag of pretzels, a half or whole banana, fruit gummies, Rice Krispies Treats, graham crackers, dried fruit or dry cereal.

During the Competition

Not all competitions allow for a snack break, but some athletes have time between sets or are able to pause for a quick pit stop. Staying hydrated is a priority, especially during a hot day, which increases water loss through sweating. You can stay hydrated and work to replenish your available carbohydrates with sports drinks, fruit juice or water-diluted fruit juice, and electrolyte powders or tablets that are not sugar-free.

If you have time for a quick snack, “applesauce is a great option as it has a liquid texture, making it easy to digest, and has both simple and complex carbs,” recommends Judd. Pretzels, saltine crackers, fruit gummies, as well as energy chews, gels or waffles also make great snacks if you have a break during your competition.

Foods to Avoid Before a Competition

While many foods give you an energy boost, some foods could hurt your performance. Things to avoid adding to your pre-competition meal plan include:

• Foods high in fat. These foods can make your body feel sluggish because fat takes a long time to digest. Nuts, fried foods, whole-milk dairy products and red meats are considered high in fat. This includes meals such as ribeye steak and bacon cheeseburgers and snacks like French fries and potato chips. These foods can also cause you to feel full before you have consumed enough carbohydrates, which you need as an energy source.
• Foods high in lactose, such as milk, yogurt and cheese, as lactose may cause nausea or upset stomach in people who have trouble breaking down this nutrient. “Use your best judgment with lactose-containing foods,” Judd advises.
• Foods high in fiber. Fiber requires a lot of energy to pass through the digestive system, which could lead to gas, bloating, abdominal cramping or diarrhea. Examples of high-fiber foods include whole grains like brown rice and quinoa and non-starchy vegetables like broccoli and cauliflower. Fiber is also the type of carb that does not provide the body with much energy. “Just like with lactose, use your best judgment,” says Judd. “It can be OK to choose foods that contain some fiber, but prioritize foods that also have energy-rich carbohydrates, starch and sugar, like honey wheat bread or grapes.”
• Caffeine. Caffeine can aid sports performance. But it can also have some pesky side effects, so it is not the best supplement to start adding to your routine on the day of competition. “For those who want to explore the use of caffeine, I recommend working it into your routine at least a few days, if not a few weeks, ahead of the competition, to make sure you do not feel any detrimental gastrointestinal side effects,” Judd recommends. However, if you regularly use caffeine as part of your performance routine, it would be best to continue its use on competition day to prevent caffeine headaches or feelings of sluggishness on the big day.

Along with these considerations, avoid any foods you know do not sit well with you. You know your body best; if eggs consistently cause intestinal distress, it is best to skip them, even though they offer lean protein. “Try to choose foods you know you tolerate well and do not have any trouble digesting on competition days,” Judd suggests. Keep it simple by focusing on your go-to foods while keeping in mind the dietary recommendations.

Does the athlete’s professional level play a role in what they should eat before a competition?

Nutritional needs can vary depending on the athlete’s professional level and their age.

• Youth athletes (elementary through high school): Athletes in this age range are still growing and can benefit from more frequent meals to meet their energy demand, which is higher than their less active peers. “Although their meal size may be smaller due to their smaller stature and weight, youth athletes have very similar nutrition needs to adults,” Judd points out.
• Collegiate athletes who are in the beginning of their career are also still growing, so they should favor frequent meals to fuel growth. To protect the body from injuries, all college athletes should also ensure they are getting enough vitamins and minerals from the food they eat. At the collegiate level, athletes often have access to a sports nutritionist, who can help build the right diet plan for training and competition.
• Professional athletes: Once an athlete has reached the elite level, they are likely getting the appropriate amounts of energy through an optimized diet. “The most important aspect of nutrition for professional and elite athletes is protecting the body from injury by ensuring you have adequate energy and the vitamins and minerals you need,” Judd says. This means planning your meals ahead, always having snacks on hand and eating foods rich in iron, vitamin D, magnesium, zinc and calcium.

Medically reviewed by Gabrielle Judd, M.S., R.D., C.N.S.C., L.D.N., C.I.S.S.N.