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Unfortunately, the type of pre-competition meals eaten by endurance athletes may rely more on tradition than nutrition. Problems arise when the pre-competition meal is responsible for poor performance because of its own characteristics (high fat and protein for example) or the inability of the endurance athlete to tolerate the meal without vomiting or experiencing diarrhea due to the emotion associated with competition. The latter events would cause dehydration, a condition inconsistent with optimal performance. It is clear that beyond what is recommended in the nutrition of a pre-competition meal, the ability of the endurance athlete to tolerate it must be considered
The table below presents two pre-competition meals that meet these considerations. These meals should be eaten about 3 hours prior to competition.
Meal A | Meal B |
Glass of orange juice One bowl oatmeal Two pieces of toast with jelly Sliced peaches with skim milk
|
One cup low-fat yogurt One banana One toasted bagel One ounce of turkey breast One-half cup raisins |
In sum, the pre-competition meal should provide for hydration and adequate carbohydrate to “top off” stores while minimizing hunger symptoms, gas, and diarrhea.