After competing last weekend, I had a realization about just how different fueling for competition is compared to everyday training. While training nutrition is important, competition-day fueling requires a more strategic approach, factoring in not only food but also hydration, electrolytes, and specific supplements to optimize performance and recovery. Though this blog may not directly apply to our skiers and snowboarders, many of you—whether you're CrossFit athletes or competitors in other sports—can benefit from these insights.
Pre-Competition Fueling: Timing and Strategy
Carbohydrates are the body’s preferred fuel source, and timing their intake is key to maximizing performance. The closer you get to competition, the more important it is to prioritize easily digestible carbs and minimize fat, fiber, and protein to prevent GI discomfort. Here’s a breakdown of how to fuel effectively:
Recommended Carbohydrate Intake Before Exercise
Timing Before Exercise | Carbohydrate |
1 hour | 1 g/kg |
2 hours | 2 g/kg |
3 hours | 3 g/kg |
4 hours | 4 g/kg |
For a 165lb (75kg) athlete, this means aiming for at least 75g of carbohydrates one hour before competition.
Meal and Snack Examples
3-4 Hours Before: A balanced meal with protein, carbohydrates, and fat, focusing on carb-heavy options. Think half of your plate as carbs, a quarter as protein, and the rest as non-starchy vegetables.
For me, this is similar to what I eat every day, but during competition, I am really focusing on meeting my carbohydrates because I know it's needed for the intensity of competition.
1 Hour Before: Quick-digesting carbs like fruit, applesauce, or cereal.
Hydration: Before, During, and After Competition
Proper hydration is just as critical as nutrition for maintaining performance. Fluid intake should be adjusted based on training climate, sweat rate, and competition length.
Hydration Guidelines
4 Hours Before: 16-24 oz (2-3 cups) of fluid OR ~1 oz per 10 lbs of body weight.
2 Hours Before (if urine output is still low): 5-12 oz (150-300 mL; ~0.6 oz per 10 lbs of body weight).
30 Minutes Before: 8 oz (1 cup) of fluid.
Every 15 Minutes During Competition: 4 oz of fluid.
Immediately After: 16-24 oz per pound of body weight lost during competition.
Science-Backed Supplements & Recovery Strategies
Certain supplements and practices can enhance recovery and support performance:
Creatine: Supports power output, strength, and recovery when taken consistently.
Tart Cherry Juice: Helps reduce inflammation and muscle soreness post-exercise.
Well-Balanced Post-Workout Meal: Within 4 hours of competition, aim for a meal rich in carbs and protein to replenish glycogen stores and support muscle repair.
Multi-Day Competition Considerations
When competing over multiple days, recovery becomes just as important as performance. Here’s what to prioritize:
Continue fueling with carbohydrates throughout the day to replenish glycogen stores. Many athletes choose to have a carbohydrate drink like Skratch hydration (which has both carbohydrates and electrolytes) because it's easier to meet carbohydrate needs that way.
Hydrate consistently with water and electrolytes to prevent dehydration. LMNT, Skratch, and a newfound electrolyte that I love, Redmond's Re-lyte are great options.
Get adequate sleep to support recovery and performance.
Incorporate protein and anti-inflammatory foods (like tart cherry juice and omega-3-rich sources) to aid muscle repair.
Understanding how my fueling changes for just a typical day of training to competition for peak performance is so important to help reach my full potential. Whether you’re an endurance athlete, a CrossFit competitor, or someone pushing their limits in outdoor sports, fine-tuning your nutrition, hydration, and recovery strategies will help you perform at your best when it matters most. If you are looking for more information or personalized details reach out at 802-391-4228 or send us a message at info@snowbeastperformance.com
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