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PlanSports

Meal plan · competition

Eating on competition day

On competition day you try nothing new: you eat what you know agrees with you, at the right times, and drink water steadily. The schedule below works for karate, tennis, football and any sport with several matches or rounds in a day.

  • Nothing new. You have tried the food and drinks of competition day before, in training.
  • Carbohydrates on time. The main meal 3–4 hours before, a light snack an hour before.
  • Water steadily. A few sips at a time, not a whole bottle at once.

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Meal schedule

1–2 days beforeNormal meals with a few more carbohydrates (pasta, rice, potatoes) and food you know. No heavy, fried or very spicy food. Water often.
Competition morning (3–4 hours before)A meal with carbohydrates, little fat and fibre: oats with banana and honey, or bread with honey or jam and a yogurt.
An hour beforeA small snack: a banana, plain biscuits, a slice of bread with honey. Water.
Between matches or roundsA few sips of water. If the break is longer than an hour: banana, raisins, a cereal bar.
After the competitionWithin 1–2 hours, a meal with protein and carbohydrates: meat or eggs with rice, pasta, potatoes. Water.

In your bag

  • Water bottle (1–1.5 l)
  • 2 bananas
  • Plain biscuits or a cereal bar
  • Raisins or dried fruit
  • A simple sandwich for the long break

Weigh-in in weight-class sports

Do not cut water and food in the last days to make weight: strength, speed and focus drop. For children and juniors, no weight loss to make a class; the class is chosen by usual weight, together with the coach and the doctor.

The plan is a guideline and does not replace a doctor or dietitian. If you have diabetes, heart or kidney disease, are pregnant or breastfeeding, talk to your doctor first. For children and juniors, nutrition is set with the coach and the doctor, without weight-loss diets.

Frequently asked questions

What should I eat on competition morning?

3–4 hours before, something with carbohydrates and little fat that you have eaten before: oats with banana, bread with honey and yogurt.

What do I eat between matches?

On short breaks only water; on breaks of more than an hour, a banana, raisins or a cereal bar.

Do energy drinks help?

We do not recommend them, especially for children and juniors: they have a lot of caffeine and sugar. Water is enough for most competitions.

The full meal plan (training and rest days, two options for every meal, the shopping list) comes with the training program in the PlanSports subscription: 29 lei a month, first 7 days free.

Get your free program and plan

Meal plan by goal

Same calculation rules, different goal: see what changes in calories, protein and meals.

Meal plan for weight lossMeal plan for muscle gainMeal plan for strengthBalanced meal plan (maintenance)