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Nutrition on the day of an event is a crucial part of competition. There are numerous factors that need to be considered, and often athletes need to try out many different options until they find which individual nutrition strategy works for them.

A pre-event meal should be taken about 1-4 hours before an event, using larger meals when there is more time available. The meal should be nutrient dense in order prepare the athletes stores for competition. It is important to offer energy dense meals that provide sufficient nutrients without causing the athlete any discomfort.

The pre-event meal should contain sufficient carbohydrate to ensure adequate energy supply during the event, a small amount of protein may also be beneficial. The type of carbohydrate used often depends on the timing of the meal and individual preference. Low GI carbohydrates might make the athlete feel full and heavy and should be used when athletes have more time before an event, whereas higher GI carbohydrates can be used closer to the event. 

Fluid is also an important aspect to consider on event day. Athletes should ensure they are well hydrated before the event, so making sure fluids have been taken regularly for 24 hours prior to the event.

Examples of pre-event meals:

    Pro-nutro, low fat milk, banana sugar
    French toast with syrup and fruit salad
    Peanut butter and jam sandwich and Sports drink
    Futurelife Smoothie
    Muesli, low fat yogurt, fruit

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