In the Days Leading Up to the Competition
- Prioritize Complex Carbohydrates: Carbs are your primary energy source. Include foods like brown rice, quinoa, oats, sweetpotatoes, and whole-grain bread to stock up on glycogen for sustained energy.
- Lean Proteins for Recovery and Strength: Incorporate chicken, turkey, fish, eggs, tofu, and legumes to support muscle repair and growth.
- Healthy Fats for Endurance: Add moderate amounts of nuts, seeds, avocados, and olive oil to your meals for long-lasting energy.
- Hydration is Key: Start hydrating well in advance. Drink plenty of water and consider adding electrolyte-rich beverages, especially after intense training sessions.
- Avoid Heavy or Greasy Foods: These can weigh you down and may upset your stomach. Stick to clean, wholesome meals.
The Day Before the Competition
- Carb Load Smartly: Focus on easily digestible carbs like white rice, pasta, or boiled potatoes to top off your glycogen stores.
- Stay Hydrated: Avoid caffeine or sugary drinks that can dehydrate you.
- Limit Fiber: Opt for lower-fiber foods to prevent bloating or digestive discomfort.
- Eat Early: Have your final meal a few hours before bedtime to ensure restful sleep.
The Morning of the Competition
- Balanced Breakfast: Choose a light, energy-packed breakfast like oatmeal with banana and honey, a smoothie with protein and fruit, or a small portion of rice and eggs.
- Stay Hydrated: Sip water or an electrolyte drink, but don’t overdo it to avoid feeling bloated.
- Avoid New Foods: Stick to what you know works for your body.
During the Competition
- Small Snacks for Energy: Bring easy-to-digest options like bananas, energy bars, dried fruit, or rice cakes. Consume these between matches to replenish energy.
- Stay Hydrated: Keep sipping water or electrolyte drinks throughout the event.
Remember, everyone’s body responds differently, so practice your competition-day eating plan during training to ensure it works for you.
Wishing you strength, focus, and success in your upcoming matches!
Oss,
Global Brazilian Jiu-jitsu
Naples, FL