How long before competition should the last meal be?

2-4 hours before competition is optimal for most athletes. This allows gastric emptying and minimizes GI distress. A smaller snack of 30-60 g carbohydrate can be consumed 30-60 minutes before if needed.

What should the pre-competition meal include?

High carbohydrate (1-4 g/kg), moderate protein (0.2-0.3 g/kg), low fat and fiber (to minimize GI distress). Familiar foods practiced in training are essential—never try new foods on competition day.

How does morning vs. afternoon competition affect meal strategy?

Morning competition requires a smaller, easily digestible meal (toast, banana, sports drink) 60-90 minutes before. Afternoon events allow a normal meal 3-4 hours before, plus a top-up snack 90-120 minutes before.

Pre-Competition Meal Timing Calculator

Calculate optimal pre-competition meal timing, size, and composition based on event start time, event duration, sport type, and individual tolerance.

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Frequently Asked Questions

How long before competition should the last meal be?

What should the pre-competition meal include?

How does morning vs. afternoon competition affect meal strategy?